Banjo: You ever been naked?

armor-of-godMosey to Picnic Tables – 15 pull-ups.

Mosey to Trinity Speed Bumps – Super Marios to middle speed bums

Backpedal to 3rd speed bump

Mosey to TKA parking lot – 15 merkins

Mosey to TKA Administration Building – Bear crawl the breezeway

Split up with a partner

Partner 1 – Al Gore Tree Huggers

Partner 2 – Dot Drill (Forward/Back, Right Leg, Left Leg, Ski, Flip/Flop) – 6 reps for each

Then Partners Switch

Split into 4 groups of 4

4 Stations

1st Station – 2 partners on dolly, 2 partners push 20 yards then switch

2nd Station – 1 pulls 50lb sled 15 yards, 3 squat jump, then switch

3rd Station – 2 assisted pull-up – 15 reps, 2 assisted dip – 15 dips

4th Station – 2 incline heart merkins – 15 reps, 2 one-legged step-ups – 15 each leg then switch

7 Blocking Bags

  • High steps over blocking bags (Plank taps then rotate)
  • Jump over blocking bags (Squat taps then rotate)
  • Lateral high steps over blocking bags
  • Forward/backward weave between blocking bags
  • Bear crawl forward/backward weave between blocking bags
  • Bear high crawl lateral over blocking bags
  • High steps over blocking bags 
  • Jump over blocking bags 
  • Partner and slaps in cadence – 30x

Mosey to TKA parking lot – Incline merkins – 15x in cadence

Mosey to Speed bump then back pedal to next speed bump

Quick feet on speed bump for six

Mosey to Picnic Tables – 15 pull-ups.

BOM

Banjo “You ever been naked” Armor Devotion

17 Pax with 1 FNG (Squib)

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