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Date/Time
Date(s) - 12/21/2020
5:30 am - 6:15 am
Site Q - Huffy
Location
The Gauntlet
Categories
Bootcamp style workout. Huge AO! 1/2 mile and .9 mile track. 2 Large pieces of playgroup equipment for pullups and hanging exercises. Over half a dozen soccer and lacrosse fields. The possibilities are endless for your Monday beatdowns!
The First Monday of each month will be a Murph workout in honor of Lt. (SEAL) Michael Murphy.
3-2-1
Mission, Principles, Disclaimer covered.
PAX: Doubtfire, Van Gogh, Dutch, Huffy, Bourbon, Stark, Socrates, Hannibal, Gepetto, Canteen, Meatloaf, Lyman, Woodstock
QiC: Woodstock
Thang:
3 minutes running.
2 minutes single position cadence exercise. Plank set (merkins, plank jacks, mtn climber, shoulder taps, etc)
1 minute indian run (continuous)
3 minutes exercise (squat set, squats, lunges, butt kickers, high knees, squats)
2 minute run
1 minute exercise (compound / low count – 5 burpees, 10 jump squats, 5 imperial walkers)
3 minute indian run (continuous)
2 minute exercise core set – cadence – lbcs, flutter kicks, hello dolly, leg lifts
1 minute run (hard)
3 minute exercise plank set
2 minute indian run
1 minute exercise compound
3 minute run
2 minute exercise squat set (start in low squat, jump squats, inchworms, smurfjacks)
1 minute indian run
3 minute exercise core set
2 minute run
1 minute exercise compound
COT:
Lots of prayers and really good stuff. Sign up for the WC!