11 PAX for a Saturday morning at Fury. A co-Q was set to be delivered by UJ and Alpo and admittedly they didn’t coordinate in advance too much. That said, i think it delivered. We went mobile and everything was bodyweight so no excuses.
Warm-up #1 (Alpo)
(Got some chuckles from this bc Fury doesnt typically have warmups, at least not in the traditional sense, but I needed time to get the music going so Alpo led the group)
SSH x 25? IC
(Garvo takes over)
Mosey to dog Park Gazebo
Warm-up #2
21-15-9
21 Picnic table box jumps (to the seats)
21 Dips
21 Calf Raises
15 Picnic table box jumps (to the seats)
15 Dips
15 Calf Raises
9 Picnic table box jumps (to the seats)
9 Dips
9 Calf Raises
50 Flutter Kicks (right leg only)
10 Burpees OYO
Mosey to Stop sign at Laurel Rd
50 Air Squats
50 Merkins
50 LBCs
10 Burpees OYO
Mosey to Dentist Office
50 Jungle Boi Squats
50 Merkins
50 Big Boi Sit ups
10 Burpees OYO
Mosey to CPW Plant
30 Bonnie Blairs
30 Merkins
30 Flutters
10 Burpees OYO
Music changes to Motley Crue and Alpo takes over the Q
Mosey to bottom of Junior
(In pairs or teams of three assigned by Alpo)
Team mosey using back pedal to top of Junior.
15 Merkins at top
Mosey to bottom
50 Leg Raises
Rinse and repeat (merkins descend by 5 reps, leg rasies decend by 10 reps per round)
Mosey to Murderer’s Row
Partner/Teammate 1 holds plank, partner 2 runs to next lightpole, completes 10 bonnie blairs. P2 then planks while P1 runs past P2 to next Lightpole. Continue this pattern until the end of Murderer’s Row.
Indian Run to top of Fury Rd. Last 40-50 yards, sprint to Flag.
COT/BOM
- Good crowd this morning with 11 PAX in attendance. Let’s keep that upward trend going.
- Tootsie Roll back performing admirably with injury.
- Motely Crue seemed to energize the PAX, especially Round up.