October 9th, 2019 By Hokie Pokie

Warmarama:

Mosey to the tennis courts

SHH (IC) x12

Cotton Pickers (IC) x 12

Arm circles

& Just 5 Burpees

 

The Thang:

Hokie Pokie Suicide:

• Line 1: 15 SSH
• Line 2: 10 squats
• Line 3: 5 Burpees

Flap Jack

• Line 1: 5 SSH
• Line 2: 10 squats
• Line 3: 15 Burpees

& Just 5 Burpees

4 Corners:

• Merkins
• WWII
• Dokie Kicks
• RBC
  • 3 rounds, 10, 15, 20

& Just 5 Burpees

Around the court:

• Hold the squat
• Last man in line weaves to the front, until the Pax makes it all the way around the court
• Hold the Plank
• Last man runs to the front, until the Pax makes it all the way around the court

& Just 5 Burpees

To the wall:

• Peoples chair with air press for a minute
• Line jump, 10 each side
• Volleyball block x20
• 3 rounds

& Just 5 Burpees

To the shelters for 4 stations of pain:

• 1 – decline merkins
• 2 – step ups
• 3 – pull ups
• 4 – swing rows
  • 3 rounds, x10 for each exercise

& Just 5 Burpees

Marry:

Mason Twist (IC) x 12

Pretzel Crunch (IC) x 12

1 minute plank

Recover…Recover

 

 

For those who are counting, that was only 50 Burpees!!

Thanks for coming out. Great way to start the day.

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