Aching all over

Posted on Posted in Backblasts

Location:Boondocks 

Date: 1-5-9

Q: Pusher ( Scott Dedrick)

PAX: Fix it, Piano Man, Feud, Twister, Culpepper, Hit-n-run 

  1. Warm up.
Broken robot  Reacher 
Hurdles  Mike Phelps 
Arms  Side straddle hop
Squat jumps  Merkins 
  1. Cardio: four corners of field:               3 burpees at each corner during lap # 1, 2 burpees at each corner during lap #2, 1 burpee at each corner during lap #3
  2. 2019 Dips and Derkins: 5 sessions, no rest in between sessions 
20 second of dips 
19 second of derkins 
  1. Aching legs: 20 squats, 20 box jumps, 20 ski lunges ,20 smurf jacks, 20 Froggie squat ups                  30 second wall sit 
  2. Dora Hills with Partner: partner runs  forward over one side of hill and backwards other side while partner performs the assigned exercise – repeat until goal is met for each exercise 
300 squats  200 lbc 
100 Merkins  50 burpees 
  1. Aching Abs (solo) run forward over one side of hill and backwards other side then complete exercise – repeat
50 lbc  40 flutter 
30 american hammers  20 v ups 
10 big boy sit ups 
  1. “Sally up” squats 

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