Great morning as Alpharetta prepared for the Touch a Truck festival in our regular lot, but 7 PAX showed up ready to bring it!
Warm-up- all IC
-Imperial Walkers
-Windmills
-SSH
-Barry White merkins (4 count high and low)
The Thang:
Mosey to the hill
-alternate Bear crawls and back pedals up the hill with escalators at the top and bottom
– 10 merkins
-20 squats
-25 star jumps
-30 LBC
Repeat 2x with -5 on each set
Mosey to Rock area, grab a partner
– 50 curls, 50 skull crushers with other partner doing lunges
Boomer grabs the Q, we head to the FOD
– round the warning track, alternating sprints and jogging pace between bases to the corner
-30 mountain climbers after first lap
-20 monkey humpers after second lap
Mosey to the wall-IC
-dips
-Derkins
Q back to Swiper: IC
-People’s chair
-Step ups (2 sets)
– Dips
-Russian twist
Crack steps in, leads:
-wall lbc’s (2 sets)
-4 corners facing ball field
-10 burpees
-20 dry docks
-30 plank jacks
-40 Reverse LBC’s
Back to Swiper to bring it home:
-repeat 4 corners with -5
-MOM- all IC
-Dolly’s
– Freddie Mercury
-Dying cockroach
-LBC
-flutters
COT
Thanks to all for the support from the VQ!