IronHorse – 12/8/2018
Monday, December 10, 2018
16 Pax turned out for a brisk VQ morning.
DISCLAIMER
PRAYER
Warm-up
Little Baby Arm Circles – IC – 15 (reverse)
Windmill – IC – 10
Motivator – IC – from 7
Staggered Merkin – IC – 5 switch 5
The Thang
• Mosey – One Lap
• “American Hammer” Block Brigade x2 • Mosey to cemetery hill and divide into Pax3 (1 Coupon per group of 3)
Bottom of hill (Pax):
– 200 Burpees
– 300 Heels to heaven
– 400 Side Straddle hop
Top of hill (Pax): Big Boy Sit-ups or LBCs until relieved by Pax shuttling coupon
Coupon Shuttle: (Pax)
{{Groups of 2 decrease bottom by 100, do 10reps at top, shuttle coupon up/down}}
• Mosey Back
• Sally (Coupon Squats) – Moby, “Flower”
• Wave of Merkins: (2 rounds)
(Circle up and plank. Pax1 performs One merkin, then Pax2, then Pax3…Hold plank until back to Pax1. Then, Pax1 performs Two merkins, then Pax2, then Pax3…)
Count-o-Rama
Name-o-Rama
COT – (Mark 2:1-5)
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