Date: 19 June 2019
Location: AO The Furnace
Q: Dora 1,2,3
Pax: Messy, Clockblocker, Chief, Ratatouille, Sherpa, U-Haul, Wilson
Disclaimer
Warmup:
In cadence…
Side Straddle Hop, Plank Jacks, Smurf Jacks
5 forward lunges each leg, 5 reverse lunges each leg – on your own
Thang:
Power skips down and back as a group
Grapevine down and back as a group
Shuttle sprints 6 sets – split into 2 groups back to back
Recover while doing Arm circles, Overhead Arm Claps, Seal Claps
30:60s – 6 rounds (sprint around site for 30 seconds, walk for 60 seconds)
Mary:
Merkin Drill – 75 seconds, 6 rounds – 15-25 reps (based on your strength) within the time limit.
WW2 Situp Drill – 75 seconds, 6 rounds – 15-25 reps (based on your strength) within the time limit.
Count-O-Rama
Name-O-Rama
COT
F3 Phoenix 