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Date/Time
Date(s) - 02/08/2021
5:30 am - 6:15 am
Site Q - Lego
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.
Q – Chris “Charmin” Tracey
2/8/21, 5:30a
Iron Maiden – Killer Plyo
PAX & Prayer intentions:
1. Charmin – Q
2. Van Gogh
3. Moana
4. Mile High
5. Spaulding
6. Doubtfire
7. Stark
8. Lego
9. Gheppeto – Brother in law Tony has covid
10. Huffy (6th)
11. Chanel
Warm-up:
1. 20 – SSH
2. 15 – Sprinters with jump
3. 15 – Jump with twist
4. High knees, wide knees
5. Run in place, heels up
6. 10 – Deep prayer squats (wide, toes out)
7. 10 – Iron Maiden Part 1 (new move while plank jacking – 2 straight arm, 2 shoulder taps, 2 on elbows, 1 merkin). 8 count
Round 1&2
1. Jump squats – slow (30)
2. Run stance squats (4) turn (30)
3. Airborne Heisman –hold (30)
4. Swing kicks (over chair) 1min
Round 3
1. Squat reach jumps (30)
2. Squat switch pick-ups (30)
3. Double Airborne Heisman (tire, tire, hold) (30)
4. Circle Run (towel) (1min)
Round 4
1. Jump Knee Tucks (15 double time)
2. Split Jumps – “bonnie blairs” – arms up
3. Leap Frog Squats 2F, 2B
4. Twist Combo (L,C, R –ski poles)
Round 5
1. Rock Star Hops (15, 15)
2. Gap Jumps (creek)
3. Squat Jacks (arms up)
4. Military March – straight arm/leg (1min
Round 6
1. Spin 180 Switch Squats
2. Lateral side to side squats –low
3. One legged hot foot (cross)
Bonus Round
1. Pitch & Catch – knees up
2. Basketball – jump shot
3. Football – Monster Truck tires , high knees back
4. 7 – Iron Maiden Part 2 (new move while plank jacking – 2 straight arm, then 2 mtn climbers, 2 spider mans, merkin). 8 count
5. Abs- 15 in and outs (over crate)
6. 40 American Hammer