Q: Matt Hopkins (Brisket)
PAX: Sunny The Machine Sehgal, Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith F3 Risky Business
FNGs: None
COUNT: 4
WARMUP
SSH
Circle Arms
Arm Circles
Tippy Taps
DC Stretches
Mosey to Main Entrance
CoP – Circle of Pain
Burpees OYO x10
Lunges x10
Merkins x10
Flutters x10
Jump Squats x10
Mosey to Lot
THANG 1 – Animal House
All Across Width of Lot
Run back to start after each
-Frog Jumps
(full squat to floor, jump forward back into full squat)
-Bear Crawl
-Crab Walk
(walk on hands and feet sideways)
-Donkey Kicks
(kick both feet into air, land, jump forward)
-Gorilla Run
(Squat position, reach forward then swing legs forward)
Mosey to Transport Entrance!
THANG 2: Pyramid Workout on a String
Each round, increase the number of reps for each exercise as you go up the pyramid. Once you reach the peak (15 reps), start descending in reverse back to 5 reps. Mosey to next spot after each set.
Exercises:
1. Merkins
2. Air Squats
3. LBCs
4. Burpees
Pyramid Structure:
• Round 1: 5 reps of each exercise
• Round 2: 10 reps of each exercise
• Round 3: 15 reps of each exercise (peak)
• Round 4: 10 reps of each exercise
• Round 5: 5 reps of each exercise
Mosey to Brisket’s Trunk to pick up some coupons!
THANG 3 – Partner Bunnies!
One partner bunnies one length while other works
tel:100-200-100
Merkins
Flutter
Squats
Mosey back to flag
MARY
Rope Pulls
Gas pumps
COT
Thoughts for those that are traveling and dealing with long work days.
Great to Q at THE OAK!
