by Bartman9 Rounds of Winter Chills @ Grog
Goldrush AO: Grog
QIC: La Croix
PAX (5): Red Ryder, Fescue, Stitches, FNG – Pop N’ Lock, La Croix
Welcome/Mission/5 Core Principles/Disclaimer
SSH IC x 20
Abe Vigoda IC x 10
Mosey to swing set
The following exercises are performed on the swing:
Knee Tucks IC x 10
Rows IC x 10
Lunge Lifts IC x 6 each leg
Mosey .75 miles around park to parking lot.
9 ROUNDS:
ROUND 1 – 5 burpees, 100 yd mosey
ROUND 2 – 5 burpees, 10 ‘merkins, 100 yd mosey
ROUND 3 – 5 burpees, 10 ‘ merkins , 15 Carolina Dry Docks, 100 yd mosey
ROUND 4 – 5 burpees, 10 ‘ merkins , 15 Carolina Dry Docks, 20 LBCs, 100 yd mosey
ROUND 5 – 5 burpees, 10 ‘ merkins , 15 Carolina Dry Docks, 20 LBCs, 25 squats, 100 yd mosey
ROUND 6 – 5 burpees, 10 ‘ merkins , 15 Carolina Dry Docks, 20 LBCs, 25 squats, 30 second elbow plank, 100 yd mosey
ROUND 7 – 5 burpees, 10 ‘mericans, 15 Carolina Dry Docks, 20 LBCs, 25 squats, 30 second elbow plank, 35 Low Flutters 2 is 1, 100 yd mosey
ROUND 8 – 5 burpees, 10 ‘mericans, 15 Carolina Dry Docks, 20 LBCs, 25 squats, 30 second elbow plank, 35 Low Flutters 2 is 1, 40 Freddie Mercurys 2 is 1, 100 yd mosey
ROUND 9 – 5 burpees, 10 ‘mericans, 15 Carolina Dry Docks, 20 LBCs, 25 squats, 30 second elbow plank, 35 Low Flutters 2 is 1, 40 Freddie Mercurys 2 is 1, 50 side straddle hops, 100 yd mosey
Mosey to Flags
Lunge walk in a circle for 1 minute
Copperhead Squats IC x 10
Copperhead Merkins IC x 10
Box Cutters IC x 10
CoT:
CoR
NoR
Got to know FNG, Named FNG – Pop N’ Lock
Announcements
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