Cardio Dirty Dozen with Tabata Kicker

15 PAX posted with clear skies and 58 F.

WARMORAMEE: What warm up? No time. GOING STRAIGHT TO THE THANGS

THANG 1: 20 min

THE DIRTY DOZEN; 3 sets of 4 exercises followed by a fast lap around the AO of 660 yards

Merkins 20
IST squats 20
Mt Climbers 20
SSH 20

RUN A LAP

Brazilians 20
JS 15
Windmill Merkins 15
Slap jacks 20

RUN A LAP
Jump Lunges 15
Plank Jacks 20
Stump Jumpers 20
Scorpion CDD 20

RUN A LAP

THANG 2 20 min

TABATA at the SHELTER: 5 Exercises done in a circuit with 30 seconds MAX effort AYG AMRAP with 15 sec recovery as PAX rotatates to next station. PAX COMPLETED 2 FULL CYCLES.

EXERCISES:
STATION 1: Man Makers with Pavers

STATION 2: High knees

STATION 3: Goblet Squats with Pavers

STATION 4: Curl Press with Pavers

STATION 5: Burpees

Mosey to MARY
Mary 5 min
LBCS 15
Rockers 10
Core Killers 5
Mason Twist 20
Homer to Marge 5

MOLESKIN: Great turnout and superb effort by PAX. 2.0s substituted lunges over running in THANG 1.  Evidently there is great turmoil at the VET clinic and it is whispered that a large cat fight occurred yesterday and there may be some unfinished business. Lots of drama.  NB: Mix it up and hire some male staff? Meowwwwwwwww. Pray for healing for BCR pects and shin splints, Catfish’s ankle, and for Backdraft because he is completely blind in the dark and scairt. Have a great rest of your week.

“Knowledge is knowing what to say. Wisdom is knowing whether or not to say it”

HAVE AN AWESOME DAY BROTHERS.

 

INDY