Up and Down @ The Swamp

Weather: 26 and Foggy

Posted: Zamboni, Brickyard, Darius, Cosmo, DC & Mini-DC with Woodchuck Q

Warmup-

  • Bend & Reach – 10x IC
  • Abe-pagoda – 10x IC
  • Lunges – 10x IC
  • Overhead Arm Claps – 20x IC
  • Merican- 10x IC

Mosey to Basketball Parking Lot

  • Motivator -10 count start to 5 count
  • Mountain Climbers -20x IC
  • Air Squats – 20x IC
  • Sprints
  • -Half Speed Down
  • -3/4 Speed Back
  • -Half Speed Down
  • -Full Speed Back

Long Mosey to Circle

  • Cibatta Table – 30 on / 15 off – 6 reps
  • Mericans
  • Flutter Kicks
  • Mountain Climbers
  • Air Squats
  • Little Baby Crunches
  • Burpies (stopped @ 3)

Mosey to Cars

  • Mary
  • Merican Hammer 15x IC
  • Over-Under 15x IC
  • LBC 15x IC

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