Warmarama – lap around the church stopping for some warm up exercises
Grab your bells
Over to the parking lot by the baseball field
Suicide WARM UP
10 KB Swings
Run to first island
5 burpees
Run back
Increase KB swings by 5 each time back and run to next island
Increase burpees by 1 each time get to next island
UP to 30 KB swings for the 6th island
UP to 10 burpees at the 6th island
Low Flutter with KB press
Suicides again
Curls while walking to 2nd island
10 overhead press
sprint back
10 merkins
Increase by 5 each time going up to 30 merkins and 30 overhead presses. Each time we run back grab the bell and do curls while walking to next island and then do the presses
Leave bells there
Run back
low flutter with Press
MORE SUICIDE FUN
25 jump squats
Run to where we left the bells – furthest island
24 bent over rows
Zamperini back to closer island
Then run back
20 1/4 turn jump squats
Run to get your bell and do our bent over rows
Zamperini – drop bell and run back
You get the drift, decreasing each set
15 low flutter with Press IC
Head back to church
Mary
Recover Recover
- 9/11
- Great work by all, Qbert talked a lot even though i tried to push so hard he didn't feel like talking, but he's only 29 and 3/4 so can talk and get beat up
- Thanks 2 Buck for the opportunity to Q. 2 Q's in a row for YHC and i'm tired.
Bam Bam