This week we had a mix up on Qs, so we pulled some oldie but goodies beat downs.
We started w/ a mosey around the block.
Then we did a warm up:
15x Side Straddle Hops
7x Windmills
7x Cherry Pickers
7x Sungods (each direction)
7x Merkins
7x Peter Parkers
7x Squats
7x InTempo Squats
Then we moved over to the blocks to do the Gauntlet workout 3x.
Round 1:
Station 0: 5x Catcher Burpees
Station 1: 20x Derkins
Station 2: 30x Dips
Station 3: 40x Step-Ups
Round 2:
Station 0: 5x Catcher Burpees
Station 1: 20x Squats
Station 2: 30x Flutter Kicks (2 is 1)
Station 3: 40x Step-Ups
Round 3:
Station 0: 5x Catcher Burpees
Station 1: 20x Lunges
Station 2: 30x Hello Dollies
Station 3: 40x Incline Merkins
Then we mosey-ed to the Amphitheatre to start the Figure 8s.
Starting at one corner, running down one set of stairs and then up the other, moving across the amphitheater and back again to the start.
Round 1:
20x Hand Release Merkin
20x Bulgarian Split Squat (10x per leg)
20x Ab X-tensions
20x Box Jumps
20x Tricep Dips
20x Step Ups
Round 2:
10x Hand Release Merkin
10x Bulgarian Split Squat (5x per leg)
10x Ab X-tensions
10x Box Jumps
10x Tricep Dips
10x Step Ups
Then we mosey-ed back to the beginning to finish up.
We ended with the usual close out, sending us off with a prayer.
Looking forward to next time!
