Written by 4 PAX posted on a slightly less humid morning for a lower limb beat down. No clue on the temperature but the occasional breeze was a nice Happy Birthday present for Jay-Z.
Jay Z
Wapner
Maestro
Crabby PO QIC
Warm up:
Moroccan Night Club IC X 20
Grass Pickers IC X 20
Abe Vigoda IC X 15
Arm and Leg stretching
Chinnook IC X 20 each direction
Mosey to the Happy Place
Thang 1:
Leg Blasters X 3
Mosey
Thang 2:
Burpee Dan’s (One Burpees / Four Lunges) down the road to the desired stopping point.
Thang 3:
BLIMPS along the road.
Round One: 5 Burpees, 10 Lunges each leg, 15 Imperial Walkers, 20 Mt Climbers, 25 Plank Jacks, & 30 Squats.
Round Two: 5 Burpees, 10 Lunges each leg, 15 Imperial Walkers, 20 Merkins, 25 Pickle Pounders, & 30 Squats.
Round Three: 5 Burpees, 10 Lunges each leg, 15 Imperial Walkers, 20 Mt Climbers, 25 Plank Jacks, & 30 Squats.
Mosey to the Tip!
Five Box Jumps on the newly poured concrete square at the tip.
Mosey to Flag.
Mary:
LBC’s IC x 25
Flutter Kicks IC X 20
Lanny Lui X 10 = MAN BURN!!!
Plank Hold
Moleskin:
Good work out for the lower half today. PAX may have troubles getting up from the sitting position. Keeping true to Crabby PO form YHC “tried something” new. PAX tested out the new concrete block at the “tip” with some Box Jumps. This seemed to work well and could be utilized by future QIC.