- When: 02/03/2020
- QIC: Bloomer & Sofa
- The PAX: Gravy, Sofa, Flo, Focker, Check Please, Happy Feet
Simple and fast-paced workout fueled by Wings and Dip with mumble chatter about J-Lo and Shakira. We all agreed that Focker looks as good as J-Lo at their ages! Apple Watch showed an average heart rate of 160 BPM and 655 Active Calories burned– lot of sprints and some high paced exercises. Thanks for the opportunity to learn.
Warmup: SSH, reacher, michael phelps, PP stretch, Calf stretch
5 burpees in between each event
Mosey over to Splash Parking Lot
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- Sprint to next island
- 10 Merkins
- 10 Air pull-ups
- 10 Super mans
- Sprint to next island
- 10 LBCs
- 10 Flutterkicks
- 10 Hello Dollies
- Sprint to next island
- 10 Squats
- 10 Lunges
- 10 Calf raises
- Sprint back to 1st island
- 15 merkins
- 15 Air pull-ups
- 15 Supermans
- Sprint to 2nd island
- 15 LBCs
- 15 Flutters
- 15 Hello Dollies
- Sprint to 3rd island
- 15 Squats
- 15 Lunges
- 15 Calf raises
- Sprint back to 1st island
- 5 Merkins
- 10 Air pull-ups
- 15 Supermans
- Sprint to 2nd Island
- 5 LBCs
- 10 Flutterkicks
- 15 Hello Dollies
- Sprint to 3rd Island
- 5 Squats
- 10 Lunges
- 15 Calf raises
- Sprint to next island
- Mosey back to Welcome Center
- Tabata: BBCs, Flutter kicks, Hello Dollies
- Lap up the stairs
- Tabata: Merkins, Wide Grips, Diamonds
- Cooldown:SSH, reacher, michael phelps, PP stretch, Calf stretch
3 burpees in between each event
Announcements: Spartan, Gate River Run, Go Ruck
Prayers: Pom-pom MIL, IO Dad, Parenting– patience through the Dark Ages