Q: Matt Hopkins (Brisket) ,
PAX: Marc Rubenstein (ScarU), Matt Hopkins (Brisket), Achilles Estavillo (SideOut/JabJab/Scorpion King)
FNGs: None
COUNT: 3
π SEAHAWKS SUPER BOWL β LETTER STATION ROTATION
WARMUP
SSH x 25
Mosey Around Lot
Arm circles
DC Stretches
THANG: Seahawks Super Bowl Champs 4 corners workout
Do one exercise and then travel to the next station.
TRAVEL (repeat every cycle)
1. S1 β S2: Farmer Carry
2. S2 β S3: Shoulder Carry
3. S3 β S4: Rifle Carry
4. S4 β S1: Walking Lunge
βΈ»
LETTERS & MOVES
S β Squats
β’ 20 Coupon Squats
E β Elbow Plank
β’ 30 sec Elbow Plank
A β Abs
β’ 20 Sit-Ups
H β High Knees
β’ 40 High Knees (20/side)
A β Arm Press
β’ 15 Coupon Overhead Press
W β Walking Lunges
β’ 20 Walking Lunges (coupon held)
K β Kettlebell Swings
β’ 20 Coupon Swings
S β Shoulder Press
β’ 15 Coupon Shoulder Press
Mosey around lot to warm up!
βΈ»
S β Squats
β’ 25 Air Squats
U β Upright Rows
β’ 15 Coupon Upright Rows
P β Pushups
β’ 20 Pushups
E β Elbow-to-Knee
β’ 20 Mountain Climbers
R β Reverse Lunges
β’ 20 Reverse Lunges
Mosey around lot to warm up!
βΈ»
B β Burpees
β’ 10 Burpees
O β Overhead Press
β’ 20 Overhead Press
W β Windshield Wipers
β’ 20 Windshield Wipers
L β Leg Raises
β’ 20 Leg Raises
Mosey around lot to warm up!
Wrap up Lap!
Curls x20
Goblet Squats x15
Deadlifts x15
MARY
Freddie Ms
Gas Pumps
Big boy Knockouts
Boat Canoes
Announcements
Hitchcock movie night incoming and volunteers needed for 7th anniversary!
COT
Grateful for the brothers who come out in the cold after the Super Bowl!
