Where there’s smoke, there’s fire (hoses)

March 23, 2018

WHEN: 03/23/2018
QIC: Right-Swipe, Food Lion
PAX: Timber, Cheese Splint, Appomattox, Weezer, Honey, Avalanche

Warmup:

SSH, Seal Jacks, Smurf Jacks, Plank Jacks (25/ea)
Walk outs, bear squats (x20/ea)

The Thang:

Bear crawl 2 basketball courts, 20 merkins, backwards run back
rotate 90 degrees
side-bear-crawl 2 basketball courts, 20 wide grip merkins, side shuffle back
rotate 90 degrees
crawl bear 2 basketball courts, 20 diamond merkins, sprint back
rotate 90 degrees
side-bear-crawl 2 basketball courts, 10 clap merkins, 10 hand release merkins, side shuffle back

Gorilla 2 basketball courts, 20 BWS, backwards run back
rotate 90 degrees
side-Gorilla 2 basketball courts, 20 side-BWS, side shuffle back
rotate 90 degrees
backwards gorilla (a.k.a. donkey kick/plank walk) 2 basketball courts, 20 20 side-BWS, sprint back
rotate 90 degrees
side-Gorilla2 basketball courts, 20 jump squats, side shuffle back

pass off to Food Lion for:

Sprint w/ fire hose, gather fire hose (x4)
Waiting PAX do shoulder taps, swimmers

carry hose down to the track….

SPRINT w/ hose overhead every other 1/4 lap

Circuit of: Around the Worlds, dips, battle ropes (hoses), hill sprint

SPRINT w/ hose overhead every other 1/4 lap

Mary (side plank dips, flutters)

Smoked

COT