DISCLAIMER: Mosey to rock pile for the warmup COP:
-SSH x 30 IC
-Arm Circles x 30 IC (15 ea. dir.)
-Mt Climbers x 20 IC
-J-Lo’s x 20 IC
Grab your rock. Mosey to Hill for some 11’s. Run over the hill with your rock for 10 burpees and back for 1 WWII situp. Back over for 9 burpees and back for 2 WWII situps. Keep going until it is reversed. Mosey to an open area for the next COP:
-Shoulder Press x 20 IC
-Curls x 20 IC
-Squats x 20 IC
Do all three exercises again with 10 reps IC. Then one more shoulder press x 10 IC.
Time to take a break. Grab your rock and have a seat in the People’s Chair. After a couple of minutes, quick break. Have a seat again. This time while in the People’s Chair, rock presses, 10 IC. Mosey to the rock pile to send our friends home. On way to S/F, on your six for some Mary:
-Dying Cockroach x 20 IC
-Flutter Kicks x 20 IC
-Hello Dolly’s x 20 IC
-Penguins x 20 IC
Back to the flag. Countoff, namerama, announcements, shoutouts, and a prayer.
For Spartacus fans….a new and improved Spartacus II is next up…..
