AO: Coliseum Ruck Ops, Coliseum
Q: Moen (116/100) ,
PAX: Toll Road, Pigskin (160/175), Moen (116/100), Quick Release (122/175), Ringo, Tron
FNGs: 2 Ringo, Tron
COUNT: 6
CONDITIONS: Drizzly and 64°
Q: Moen (116/100) ,
PAX: Toll Road, Pigskin (160/175), Moen (116/100), Quick Release (122/175), Ringo, Tron
FNGs: 2 Ringo, Tron
COUNT: 6
CONDITIONS: Drizzly and 64°
WARMUP:
– 15 SSH
– 15 Imperial Walkers
– 15 LBACs
– 15 Pool Pissers
– 10 Copperhead Squats
– 10 Through The Tunnel (aka Weed Pickers)
THE THANG:
Deconstructing the Burpee!
Complete 10 reps of each exercise:
– Squats
– Monkey Jacks
– Merkins
– Monkey Jacks
– Jump squats
– Burpees
Continue by decreasing the number of reps by one each time, so 9 reps of each, 8 reps of each, etc. until you do just one of each!
MARY:
Ring of Fire! 3 rounds. Each Pax in turn calls out an exercise, then bear crawls around the circle. Other PAX perform the exercise until the bear crawler returns to his position.
ANNOUNCEMENTS: None
COT: Done!