The Audible

Posted on Posted in Backblasts
  • When: 05/05/2021
  • QIC: Skid Mark
  • The PAX: Full Monty (R), Saigon Sam (R), Hat Trick, Bada Bing, Bloomer, Sofa, Gizzard, Quincy (R), Terminator, GNC, Re-Stitch, Mulligan, LZ, D Day, All State, Prunetang (R), Flo

**Warm-up:

Mosey – quarter mile

LBAC fwd – 10

LBAC backwards – 10

Merkins – 10

stretch – various

**The Thang:

*Foundation- 3 Rounds

20 Toe Touchers

20 LBC

20 Merkin

20 Mountain Climbers

20 Diamond Merkins

20 Yaaahd Bear Crawl

*Frame – 3 Rounds

10 Burpees

10 Decline Merkin

10 Incline Merkin

10 Dips

10 Stair Step-ups (each leg)

*Roof – 1 Round

Pair up

Team one – 25 yard sprint, 10 Flutter Kicks, return

50 yard sprint, 10 BBSU, return

75 yard sprint, 10 Hello Dollys, return

Team – 20 prisoner squats

20 push-ups

*Repeat until team one is complete, then swap*

mosey – quarter mile

**Finisher –

Bronco Ab Circuit

10 toe toucher, 10 birth canals, 10 LBC with legs extended, 10 right elbow to knee, 10 left elbow to knee, 10 right side crunch, 10 left side crunch, 10 flutter kicks

stretch – various

**Announcements

**Prayer

 

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