February 12th, 2022 By Hokie Pokie

Pax: Q- Hokie Pokie, Guinness, Chachi, Audit, Opie, Spaz, Booter, Grassy Knoll, Geppetto

 

Warmarama:

SSH (IC) x 12

Penny pickers (IC) x 12

Arm Circles

Windmill (IC) X 12

 

Grab a block and head to corner in the Afton parking

Curls for girls

Bench Press

Flutters Kicks with the block in the air

20 reps each exercise, run a lap

15 each, run a lap

10….5…

 

Grab the bricks and to outside the tennis courts

 

Hokie Pokie Suicides

• Line 1 – 15 SSH
• Line 2 – 10 Squats
• Line 3 – 5 Burpees

• Repeato
  • Line 1 – 5 SSH
  • Line 2 – 10 Squats
  • Line 3 – 15 Burpees

 

Partner up.

P1 – Fire man carry the brick around the courts

P2 – Merkins and catch up with P1 and switch

Plank up when you make it around

 

Inside the tennis courts

Partner up.

P1 – Do the exercise

P2 – Run the 3 courts and back

3 rounds for each

 

Round 1

Bench press

Rows

 

Switch partners

Round 2

Lower Flutter

Dead lift with over press

 

Switch partners

Round 3

Toe taps

Goblet Squats

 

Switch partners

Round 4

Curls 4 the girls

Plank

 

Mary.

Box Cutter (IC) x12

Low Flutters (IC) x 12

LBC (IC) x10

Full body stretch

 

Recover….Recover

Thanks for coming out this morning and following along!!

 

HP

---