5-24-21
PAX: Rick James, Cat Scratch, Freddie Mac, HC3, Seabiscuit, Prince Tuesday, Dunphy
Q: Dunphy
Warm up lap around the parking lot, circle up on the field.
SSH x50 IC (way to go Phil), WMH, IWs, Arm Circles, RACs, Rubios, Jack Webbs, Copperhead Squats, Overhead Claps
Lap around both fields.
From end line, 3 rounds of Usain Bolts
Round 1: one PAX runs to midfield and back while PAX perform called exercise.
R2: full field and back
R3: bear crawl to 18 and lunge back
Exercises: Flutter Kicks, Carolina Dry Docks, ATMs, Freddie Mercurys, Step Back Lunges, LBCs, HR Merkins
Escalator Round:
Run to 18 and run backwards back, 10 double count Flutter Kicks.
Run to midfield and run backwards back, 10 double count Flutter Kicks, add 10 Dry Docks
Run full field and back, 10 double count Flutter Kicks, 10 Dry Docks, add 10 ATMs
Run to midfield and run backwards back…same exercises and add 10 double count Freddie Mercurys
Run to 18 and run backwards back…same exercises and add 10 Step Back Lunges
Karoake to midfield and run backwards back…same exercises and add 10 double count LBCs
Run full field and back…same exercises and add 10 HR Merkins
Recover, recover
COT
Coffeeteria