Shoulder Day

Q.I.C.Kindergarten Cop
The PAXAlmond Joy, Training Wheels, Wally, Courtesy Flush, The Muff, Rainbow Warrior, Erector, Wilson, Grrr, iTunes, Wax On, Spandex, Emeril, Perry, House, Kindergarten Cop
Workout Date02/13/2018
A.O. The Station

Warm Up

SSH x 20, IW x 20, Merkins x 20- All IC

Mosey to the walkway at the entrance to the park and lunge walk/bear crawl to the park’s entrance.

Partner up for Dora:  Partner 1 works on 100 derkins, 200 step ups, and 300 dips while Partner 2 runs across the street for 15 donkey kicks on the wall and back.  Everyone LOVED the donkey kicks… especially toward the end.

Mosey to the red light for 15 Big Boys.  Turn right and mosey to the next corner for 15 Big Boys and 15 Merkins.  Mosey to the next corner for 15 Big Boys, 15 Merkins, and 10 Burpees.

Mosey back to the wall for Peoples Chair with 20 Air Presses.  Balls to the Wall for as long as you can and then return to People’s Chair.  20 more Air Presses.

Lunge walk and bear crawl back down the main entry way.  Mosey over to the field and partner up at the light posts.  Wheel barrow to the first light post.  10 squats each PAX and switch.  Continue until each partner has been the wheel barrow twice.

Mosey to city hall.  Alternate lunge walk and broad jump from post to post across the front of city hall.  Slowsy to the circle for some quick Mary.

Captain Thor up to 5 and 20.  Then rolling plank to 10.

Prayers for high school student Cheyenne and coworker of Erector’s.

SYITG

KC

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