PAYCHECK PICNIC!

04.18.22

AO: SCROOGE

CONDITIONS: 54F, 100% RAIN

THE PAX: BELDING (RESPECT), BIG WORM, SWAMP FOX, WEB, PAYCHECK (QIC)

THE WARMUP:

  • SIDE STRADDLE HOPS, IN CADENCE X 20
  • OVERHEAD CLAPS X 10
  • HIGH KNEES, IN CADENCE X 10
  • BONNIE BLAIRS X 20
  • CALVE RAISES X 10, X10

3 ROUNDS

  • JUMP SQUATS X 10
  • STEP UPS X 20 (SINGLE COUNT)
  • PRISONER SQUATS X 10 (BENCH OR LOWER)
  • EXPLOSIVE MERKINS (TABLE TO STANDING) X 20; X15; X10
  • DIPS X 20
  • SPLIT GRIP PULLUPS X 5,  X 5
  • HANGING LEG RAISES X 10

3 ROUNDS

  • V UPS X 10
  • FREDDIE MERCURIES X 20; 15; 10
  • HEELS TO HEAVEN X 10

ROUND ROBIN:

    • BELDING: FREDDIE MERCURIES X 20
    • BIG WORM: THE BURPEE X 20
    • SWAMP FOX: EXPLOSIVE MERKINS X 20
    • WEBB: THE GRAVITY STRETCH X 30 (SECONDS)

COOL DOWN /BURNER COMBO

  • HIGH KNEES X 20
  • SIDE STRADDLE HOPS X 20 IN
  • VICTORY LAP, DA HOPPA’S YARD

COT

BOM, PRAYER

PLEDGE

ANNOUNCEMENTS:

  1. WARPATH IS WEDNESDAY.
  2. A 2.0 WORKOUT IS THIS SATURDAY AT SOUTHPAW AKA SFHS. 7-8AM
  3. THE EASTER EGG HUNT IS RESCHEDULED FOR 3PM THIS SATURDAY AT RUMBLE
  4. THE FOX IS ON APRIL 30. SIGN UP! -> LINK-> http://f3hartsville.com/f3-hartsville-presents-6th-edition-fox-csaup/IMG_2966

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