Feb 16th 2019 at Boondocks
Q – Pusher
Pax -Eileen ,Hit run ,50 cent ,Cool breeze , Breakfast club ,Texas tea, butcher, Fix it, FNG Emmitt now known as “Freebie 3”
- Warm up
| Side straddle hop | Broken robot |
| Hurdles | Reacher |
| Hillbilly | Wonder bra |
| Wax on / off | 10 merkins |
- Hills: run forward / backward over hill, 5-4-3-2-1-0 burpees total 15 burpees and up and over hill 6 times
- Curbside work: 20 seconds each 4 rounds: 1)step up / down 2) dips and 3) calf raises
- Aching legs 20 Reps each exercise
| Froggie ups | Squats |
| Step ups or box jumps | Ski lunges |
| Smurf’s jacks |
- More Core: 20 seconds per (repeat)
| Lbc’s | Merkins |
| Mountain climbers | Plano shoulder tap |
| Flutter kick | Plank |
- Stations: cardio-squats and weights (45 seconds each/8 second rest)
| Bench press | Side side running | Squats jacks |
| Bicep curl | Ski lunges | Bobby Hurley |
| Cinder press | Jump rope | Prisoner squats |
| Kettle swing | Jump over log | Smurf jacks |
| Side lateral raises | Speed Skaters | Squat jumps |
- Basketball court: Suicide sprint followed by 10 merkins (repeat )
- Sally up squats
Prayer requests : Eileen niece father law funeral, 50 cent sons decision week on college admission and Pushers son Connor adenoids surgery Friday