Sweat school at The Mighty Oak

Bessie, Limp biscuit and vandam in attendance, but not on website

Mosey around the School

 

Circle Up for Warmarama:

 

25 SSH’s

10 windmills

10 Carrot pullers

5 merkins IC

2  burpees

5 squats

 

The Thang:

 

Partner up

 

Partner 1 runs to first bball hoop and does 4 burpees

Partner 2 does 5 merkins and 5 ¼ turn jump squats

Flap Jack

 

Partner 1 runs to second hoop and does 8 burpees

Partner 2 does 10 merkins and 10 ¼ turn jump squats

Flap Jack

 

Partner 1 runs to third hoop and does 12 burpees

Partner 2 does 15 merkins and 15 turn jump squats

Flap  Jack

 

Partner 1 runs to 4^th hoop and does 16 burpees

Partner 2 does 20 merkins and 20 ¼ turn jump squats

Flap Jack

 

Mosey around the track for lap 2 laps, sprinting the turns and mosey around the straights

 

Pull up bars

 

Partner 1 does 10 pull ups

Partner 2 runs to gates and does 10 Australian Pull ups and runs back

Flap Jack

 

Repeat x 3

 

 

Repeat x  rounds increasing number each time of all exercises

 

Over to parking lot

 

Partner one starts to broad jump down the parking lot while partner two runs a lap and catches him, then flapjack…next time meet up and first partner bear crawls while other partner runs to catch and flapjack.  Continue around the lot till you bear crawl/broad jump.  goal was to go around 2x, but we were done after one lap!

 

Mary

 

Recover Recover

 

• Good luck to all the BRR guys this weekend
• Thanks Swing State for making me Q the Mighty Oak, a great AO
• if you haven't been the Q or it's been a while, step up!
• Thanks to all the men of F3 that motivate me everyday to be a better person and stay motivated to get involved!
• Great to see guys keep coming out, getting faster, stronger and building the bonds that last a lifetime

Till next time,

BamBam