PAX: Frugal Macdoogal (QIC), Venus, Old Hickory, Money Shot
Disclaimer then mosey to amphitheater
WOR:
SSH x 15, GM x 15, WMH x 15, FBAC x 15, RBAC x 15, Overhead Claps x 15, Squats x 15, Merkins x 15
Exercise #1: 11s
Starting on the wall, bear crawl across to amphitheater and walk up amphitheater steps to top for 10 squats before heading back down, bear crawl back and 1 squat jump. Every time you get to the bottom of amphitheater you would do 2 irkins (up) and then 2 derkins (down). Rinse and repeat until 1 squat and 10 squat jumps.
Mosey to the South Campus Gym to get sandbags.
Mosey to football field while shoulder pressing on QIC call.
Exercise #2: Frog Jump/Merkin 20yd suicide
Starting on the goal line, do weighted frog jumps to 5 yard line, perform 5 merkins, then frog jump back for 5 merkins. Rinse and repeat adding 5 yards and 5 merkins every time up to 20 yard line.
Exercise #3: Farmers Walk/Hip Thrusters 20 yd suicide
Starting on the goal line, do weighted farmers walks holding sandbag over head to 5 yard line, perform 5 weighted hip thrusters, then farmers walk/sandbag over head back for 5 weighted hip thrusters. Rinse and repeat adding 5 yards and 5 weighted hip thrusters every time up to 20 yard line.
Exercise #4: 25 Weighted WWIs
Mosey back to South Campus Gym to return sandbags then mosey back to top lot for COT.