4-19-22 Sparta
PAX: Freddie Mac, Manti, Zebra, Herschel, Kwon Do, Seabiscuit, Dunphy
Q: Dunphy
7 PAX yog down past the back side of the civic center to find shelter from the wind, with high knees, side shuffles, butt kickers along the way. SSH, WMH, IW, Rubios, Arm Circles, RACs, Slow Squats to warm it up. Yog back to line up of rucks in front of Spartan Stadium.
Pair up.
R1: 5 rounds of 10 Burpees each PAX, waiting PAX performs squats with ruck until both have performed all 50 Burpees
Recovery yog to 2nd light pole and back
R2: 5 rounds of 15 HR Merkins, waiting PAX ruck over head then front lunge with ruck, much mumblechatter
Recovery yog to 2nd light pole and back
R3: 5 rounds of 20 Big Boys, waiting PAX American Hammer with ruck then ruck overhead
Mary: Plank-o-rama with broga, Swimmer, Flutter Kicks
COT
Announcements:
F3 Lynchburg launches this Saturday 4/23
Dunphy taking a clown car to Q the Lynchburg workout on Saturday 4/30