Q: Miyagi ,
PAX: Church League, Miyagi, Hackeysack, Venus, Picasso, Chopsticks, Boardwalk, Stogie, Redcoat
FNGs: None
COUNT: 9
CONDITIONS: wonderful
WARMUP:
LBAC’s, Pool Pissers, Moroccan Night Clubs
Blocktanamo:
PAX circle up with their backs towards the fountain, holding a coupon straight out in front of them. One PAX sets down his block and runs outside the circle, pressing down on the others’ blocks as he passes. The next PAX sets his block down and begins his run as soon as the guy next to him returns to his spot. The exercise ends when the final PAX completes his lap.
Bucket Brigade:
Line up at top of stairs. One man on each stair shoulder-to-shoulder. Man on highest stair passes Miyagi’s coupon down to next man, who passes it along the line. Once you hand off object, run down stairs to end of the line to receive object again. Once at bottom of stairs, loop around and go up the other side of the stairs.
Then split into two teams and do it again as a race. Winning team did 5 burpees, losing team did 10 burpees.
THE THANG:
Tabata Coupon Torture
45 seconds of work, 15 seconds rest
1. Bulgarian Split Squat with coupon (right leg)
2. Bulgarian Split Squat with coupon (left leg)
3. Wonder Bra
4. Cactus Jump Squat
5. American Hammers
6. Gargoyles (monkey humpers on coupon)
7. We are not worthy
8. Blockee’s
Murder Bunny across field and back, then repeat Tabata.
MARY: Take off weight vests and partner up.
Concrete Canoe
(Each pair of PAX begins on their Sixes, facing each other. May brace each other’s legs for support. PAX 1 holds a coupon to the chest, PAX 2 is empty-handed. Simultaneously perform Big Boy Sit Ups. At the top of each positive motion, pass the coupon to each other, then perform the negative motion.)
After 20 reps of Concrete Canoe, fireman carry each other across the field and back, then monkey humpers for the 6.
One set of the Plyometric Combo.
Please complete 2 more sets on your own then hit the :white_check_mark: in challenges!!
ANNOUNCEMENTS:
– Boardwalk Manniversary Q at ao-tracks tomorrow
– Enterprise challenges Miyagi for the Gloom Belt this Saturday at ao-wolf-den
– Miyagi Farewell Q at ao-wolf-den on June 27th, with breakfast afterwards
COT: yes