July 25th, 2017 By Waterboy

5 dedicated stoners showed to see what i had in mind.  I guess i scarred everyone off with the sharknado cryptic message.

Warm up-Mosey around parking lot to school.

 

SSH, PArker peter parker, Cotton picker, Wind Mill all CIC

Note reps cut because of less pax.

F3 Baseball: Performed on a baseball diamond or using cones as bases. We used cones) Pax are divided into teams. Each team starts at its own base. Teams must complete a cumulative number of reps of different exercise at each base, 60 team merkins at first, 60 team squats at second, 30 team  burpies (note to future Q’s the flow was effected with this may burpies I would adjust qty ) at 3rd, 60 team W’s at home, and then move using different modes of transportation to the next base. Ist mode of transportation Lunge walk, 2nd bear crawl, 3rd burpie broad jump, 4th caroke.  Each time a team passes the base it started on, it gets a point. Team with the most points after 20 minutes or some other set time wins.

2-2.5 rounds.

What about the log and rocks….no rocks or logs..

No worries.  Head to the Blocks.

Ladder down 15X10X5 with people’s chair and can can in between.

Ladder 1 Press and sumo squat then lunges across bball court.

People’s chair with can can

Ladder 2 Curls and bent over rows then lunges

People’s chair with can can

Put blocks back and head for mary

Mary:

Pretzel crunch 20 CIC

Low dolly CIC

Freddy mercury CIC

 

Great leading you men today.  Sorry this is so late.

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