Running Not Necessary. Maybe just a little

  • Workout Date - 04/21/2017
  • Q In Charge - Spackler
  • The PAX - French Toast, Soda, JK2, Anchor Down, Hacksaw, Spackler
  • AO -

Warmup:
SSX x 20IC
Goofballs x 20 IC
Imperial Squat Walkers x 15IC

The Thang:
Mosey down swamp rabbit trail to a wall. Partner Up. P1 does a plank while P2 does dips with legs on P1 back. Do 15, then switch until a total of 45 are complete.

Mosey down trail to the church parking lot. Time to partner up again for a LAZY DORA. See, no running necessary.
100 Merkins. P1 does 10 Merkins while P2 planks. Switch until a total of 100
200 LBC’s. P1 does 20 LBC’s while P2 holds 6″ leg raise. Switch until a total of 200
300 Squats. P1 does 30 Squats while P2 does a squat hold. Switch until a total of 300

Wasn’t hard enough for this group, so we Bear Crawled about 50 yards to find a wall. Time for People’s Chair. Hold for 45 seconds, then raise up slightly for another 45 seconds, then back down again for another 30 seconds.

Mosey back past the AO down to the Library to find a nice high wall for Manups x 15 OYO.

Back to AO for some Mary. Kind of.

Plank O’Rama:
Standard Plank x 30 seconds
Left arm straight out x 30 seconds
Right arm straight out x 30 seconds
Left arm to the side x 30 seconds
Right arm to side x 30 seconds
Chilicut x 30 seconds
Left arm high x 30 seconds
Right are high x 30 seconds
Regular x 30 seconds

Finish with the pledge to the flag.

COT:
Swamp Rabbit 5K coming on May 5. We are doing this together as a CSAUP
Prayers for men who need F3
Church yard sale this sat at Upcountry Church in TR.

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