May 6th, 2017 By Big Bird

Thirteen men came out for a workout and I hope they got one.  Other than some miscomunication and counting issues I think fun was had by all

Warm up- In cadence SST X 20

Windmill X10

ISTX10

Mekins X 10

Station One Flag Pole

Burpees & Squats

Partner 1 does 10 burpees while partner 2 does 20 squats.

Then switch.

Repeat with 9 burpees, 18 squats

Then 8 burpees, 16 squats, down to 1 and 2

Station 2 Pond

Crunchy Frog & Jumping Jacks

Partner 1 does 10 crunchy frogs while partner 2 does 20 side straddle hops.

Then switch.

Repeat with 9 crunchy frogs, 18 side straddle hops then 8 crunchy frogs, 16 side straddle hops, down to 1 and 2.

Station Three Shelter

Step ups & Climbers

Partner 1 does 20 step ups (10 each leg) while partner 2 does 2 mountain climbers then switch. Repeat with 18 step ups ( 9 each leg), 18 climbers then 16 step ups, 16 climbers down to 2 and 2

Station Four Soccer Field

Sandbag Squat Presses & Merkins

Partner 1 does 10 sandbag squat presses while partner 2 does 20 merkins then switch.  Repeat with 9 sandbag squat presses, 18 merkins then 8 sandbag squats, 16 merkins down to 1 and 2.

Finished with ladder at hill.

Quadfeelya up to path 10s squats, bear crawl up to top for ten dips backdown

repeato down to one rep

Duece fell with style down the hill, gotta give him a ten

Mary:

20 Lbc

Low dolly, low flutter medley 10 each

pretzel crunch 10 each side

Squirm 15

Crunchy frog 15

J Lo 15

Enjoyed leading the rail yard this morning, even with bloody knee.  I,m feeling it more now.

Ti next time,

 

 

Harrisburg

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