Overhead was also there, but not yet on slack.  Kids these days!!!!

Warm Up

Mosey around the field.  SSH, Weed Pickers, Tumble Weeds, Copperhead Squats, Copperhead Merkins, Sun gods, Michael Phelps.

The Thang

There were four stations of work.  The PAX completed each station together.  Each station had an admission cost of 20 burpees.  There were 3 easy trivia question before each station.  Every correct question would reduce burpees by five.

Station 1

No one knew there rock and roll history, 0-3 on the music triva.  We did all 20 burpees.

10-1 Squats

Station 2

TABATA 12 Rounds (every exercise 4 times)

1 min of work, 30 seconds to get to next exercise

1.  Pull Ups
2. Dips on bench
3. Derkins, feet on swing, bring knees to chest at top.

Station 3

15 Burpees

7s (like 11s but less)  Mt Climbers on top of hill, Mike Tysons on the bottom

Station 4

Groups of 3, 2 members complete different exercises while 3rd completes a lap around the parking lot.  When runners gets back, everyone switches to the next exercise.

Round 1

Shoulder press w/coupon, Merkin Row w/bricks, Lap

Round 2

Curls w/coupon, Squat with Lateral Raises using bricks, Lap

Round 3

Goblet Squats w/coupon, Crunchy Flys w/bricks, Lap

Mosey Back to Flag