Full 4-course “Breakfast in America” with Supertramp & ELO – 2023-08-02

AO: Patriot
QiC: Diablo
Pax Count: 5
Pax List: Billboard, Diablo, GreenBean, Rum Runner, Seles
FNG Count: 0
Downrange:

Warm up: Run around bball field.  Low Slow Squat, Arm Circles, Newton’s Cradle, Downward dog/Ankle Slap

The Thang:  4 “stations:

  1. Burpee Tabata

Burpee Crunches, 6-count body builders, Prison Cell pushups, Burpee walkout

Pull up Interlude – Pull ups at jungle gym

    1. 8 to 10 “V-up” pullups
    2. 25 Heels to Heaven
    3. 8 to 10 “Around the World” pullups
    4. 25 Heels to Heaven
    5. 6 to 8 regular pullups

2. Jack station

SSH, Sumo Jacks, Cris-Cross jacks, SEAL jacks, Plank jacks, Windmill jacks, Walking plank jacks (15 each IC)

3. Squat station tabata (at amphitheater)

Squats, Star jumps (Toyotas), Side-step squats, Box Jumps

4. Mary station

3-part touch the sky, Pharoah

CoT:  Diablo takes us out. “Full service” as Sudsy says.

Naked Man Moleskin: