QIC: Noble Virus
PAX: Iditarod, CDL, Scraps, Aristotle, Yosef, Childish Gambino, Mr. Roboto, Grohl
Warmup:,
Warmup lap around the square
Good Mornings
Willie Mays Hays
Ray Lewis arm claps
Side straddle hops
Mozy to plaza
10 box jumps
10 derkens
Cherry Pick 25 yards
10 box jumps
10 derkens
Run to parking garage
25 LBC’s
1 situp, 4 hammers
2 situps, 8 hammers
Sprint to next level
25 LBC’s
3 situps, 12 hammers
4 situps, 16 hammers
Sprint to top
5 situps, 20 hammers
6 situps, 24 hammers
2 minutes of merkens
Mozy back to square
Broke into three stations
Group of merkens
Run around the square to next station
Group of LBCs
Run around the square to next station
Group of Squats
Run around the square to next station
Circled up and ran a relay race around the square. Group members that were waiting chose an exercise to do while waiting.
Ring of Fire (3 minute abs)