- Workout Date - 03/23/2023
- Q In Charge -
- The PAX -
- AO -
8 Men planted the shovel flag and got to work.
Warm-up
25 X SSH (4C)
25 X IW (4C)
10 Burpees OYO
Lap around parking lot
The Thang
Run to back of school
5 Pullups
10 Derkins with feet on wall
15 Dips on picnic tables
Rinse & repeat x 3
4 Corners Dean Smith Style
Run to first corner do 10 squats
Run to 2nd corner do 10 walking lunges
Run to 3rd corner do 10 Merkins
Run to 4th corner do 10 LBC’s
Rinse & repeat x 3
Down to Basketball Court
(6) full length sprints with 5 count in between. Way to go Retread, Tanneyhill & Gymboree
Back to Front
10 Burpees
Mountain Climbers on the curb x 15 (4C)
Dips on curb x 10 (1C)
Rinse & Repeat x 3
Sprint length of parking lot and mosey back to circle
6MOM
25 X LBC’s (4C)
25 X Flutters (4C)
20 X Bicycle (4C)
15 X Dollies (4C)
10 Burpees
COT & BOM
Mudgear – check out F3 site
Spicoli
Saban