Pax: Besse (Q), Dora, Southie, Colson
The thang: Father Figure 500
Father Figure 500
– [ ] Warmup / stretch
– [ ] Rifle / grocery carry coupons to the water treatment plant steps – 0.36 mile
– [ ] Sets of 10 of each, then ran the steps between each set.
– [ ] Seal Makers – burpee, 3 merkins w/ knee tucks, 5 murder bunnies
– [ ] Captain Thor – 1 big boy sit up to 4 American Hammers
– [ ] CPRs (curl, press, raise) – 4-Count cadence: 1 = "C"url, 2 = Overhead "P"ress, 3 = Tricep "R"aise (i.e. extension), 4 = Return to starting position
– [ ] Bird dog merkin
– [ ] Superman Merkins
– [ ] Gut Busters – Everyone starts in and holds a plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm.
Ended with COT.
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