Keep it moving

Keep it moving

QIC

Al Bundy

AO

The Nunnery

PAX

• Al Bundy
• Bananas
• Gold
• Kipling
• Madoff
• Old Style
• Shingle
• Silver Spoon
• Troll

Workout

Warm-o-rama
SSH, Abe Vigodas, overheads, seal claps, Don Quixotes, Rossi, hillbilly walkers, mountain climbers

Thang

Cones set in a rectangle (roughly 40×20 yards)

4 corners: reps at each corner; exercises when traveling between

Round 1

Reps:

Corner 1: 10 blockees

Corner 2: 15 thrusters

Corner 3: 20 one arm rows (10 each arm)

Corner 4: 25 coupon swings

Exercises:

Overhead carry on long sides

Goblet squat walk on short sides

 

Round 2

Reps:

Corner 1: 25 alternating merkins

Corner 2: 20 grave diggers (10 each side)

Corner 3: 15 skull crushers

Corner 4: 10 blockees

Exercises:

Around the world carry long sides
Murder bunny short sides

Relay Interlude:

—PAX divide into pairs

—PAX 1 does a 2-handed farmer carry to midfield and back

—PAX 2 does “stop don’t shoot” until their partner returns

Switch

Repeat one more time

 

Repeat Round 1 above (all the same except sub lunge walk for squat walk)

 

Killers:

• Start on the end line
• Do a killer (sprint out and back to midfield, far end line, midfield)
• Every time you come back to the start, do 5 block merkins
• Repeat, sub 10 curls for merkins on second round

Mary

Big boys with coupon

Flutter kicks

American hammers

COT