- When: 09/18/17
- QIC: Hollywood
- The PAX: Hollywood, Toxic
2 PAX partnered at Genesis to keep the AO breathing and make the Baymeadows area continuing option for future FNGs!
Warm-up:
side-straddle hops/mountain climbers/arm circles/squats
On The Field:
Found some random chunks of concrete on the football field. Must have weighed about 20 lbs. Carried 50 yards, alternating in front of chest and over the head.
10 leg lifts from goal post/15 v-Ups/20 Merkins/20 LBCs
Carried concrete chunks 100 yards, alternating chest and over the head to opposite goal post.
20 plank-jacks/20 Carolina dry-docks/20 LBCs
Carried concrete chunks 100 yards, alternating chest and over the head to opposite goal post.
Mosey to pavilion.
Weights: (planking inbetween)
15 squating overhead presses w/20lb kettlebell (each arm)
15 hammer curls w/30lb kettlebell (each arm)
20 chest presses w/40lb dumbbell
Balls to the wall (2 minutes)
20 dips
20 Heisenberg step-ups (each leg)
20 Burpees
Weights: (rinse and repeat/planking inbetween)
Wrap up:
20 flutterkicks
20 windmills
20 baby arm circles
20 raise the roof
20 mountain climbers
Plank