June 11th, 2022 By Hokie Pokie

Pax: Q- Hokie Pokie, Beat down: Guinness, Opie, Spaz, Terrible Towel, Kojak, 4-Wide, Scrum, Iron City

Bikers = Hop Hunter, Yellow Cake, Uecker

Runner= Slash

 

 

Warmarama:

SSH (IC) x 15

Penny pickers (IC) x 12

Toy Solderis (IC) x 10

Mt Climbers (IC) x 12

 

Grab 3 blocks and head to the tennis courts

9 stations:

1. Bench Press (B)
2. SSH
3. LBC
4. Curls (B)
5. Mt Climbers
6. RBC
7. Shoulder Press (B)
8. Squats
9. Flutter Kicks

 

• 1 person Runs around the tennis courts, as the other do the work out at the station.
• When runner returns 3 burpees
• Move to the next station

 

Once everyone has completed a station,

Competition number 1

Bear crawl Indian run across the courts, 15 SSH and return. First team back wins

 

Run the stations again

 

Competition number 2

 

Al Gore Indian run down the court

• Team holds the Al Gore, end of the line does 1 burpee and runs to the beginning
• First team to the other side wins

 

Run the stations again

 

Hokie Pokie Gassers

• 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

 

 

Speed run with a lot of help

• 30 yards apart
• 1 person spirts to the other side
• Then 1 person from the other group goes
• Repeato until everyone has gone twice

 

Clean up and head to the shuttler

 

Mary.

 

LBC (IC) x10

New exercise = The Hydrant (10 each leg)

Box Cutter (IC) x12

 

Recover….Recover

Thanks for coming out this morning and following along!!

 

HP

 

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