Location:Boondocks
Date: 1-5-9
Q: Pusher ( Scott Dedrick)
PAX: Fix it, Piano Man, Feud, Twister, Culpepper, Hit-n-run
- Warm up.
| Broken robot | Reacher |
| Hurdles | Mike Phelps |
| Arms | Side straddle hop |
| Squat jumps | Merkins |
- 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
- 2019 Dips and Derkins: 5 sessions, no rest in between sessions
| 20 second of dips |
| 19 second of derkins |
- Aching legs: 20 squats, 20 box jumps, 20 ski lunges ,20 smurf jacks, 20 Froggie squat ups 30 second wall sit
- 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 |
- 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 |
- “Sally up” squats