420 Prep
- When
- Saturday, April 15, 2023
- AO
- The Fort
- Q
- Sprocket
- PAX
- 7 Sprocket, Drop Thrill, Grout, HarryCarry, Soup To Nuts
Slackblast:
420 Prep
DATE: 2023-04-15
AO: ao-the-fort
Q: Sprocket Grinder
PAX: HarryCarry Drop Thrill SouptoNuts Grout, Black Diamond
FNGs: 1 Black Diamond
COUNT: 7
WARMUP: None
THE THANG:
Ran to Pike Eng. aux lot
45 sec AMRAP with 15 sec rest in between
Mnt Climbers
Bomb Jacks
S.S. Hops
Squat Thrusts
Ran to Craft Axe lot
45 sec AMRAP with 15 sec rest in between
Merkins
Squats
Lunges
Peter Parkers
Ran to Fort Mill Church of God lot
Escalator of burpees using the parking spaces 16,back to home, 15, back to home, 14 back to home...all the way to 1 rep (136 total burpees)
Ran to Veteran's Park for stretching
Ran to WEP
Finished with the Airborne signature hip align and flexor exercise - left side 10 forward extensions, 10 reverse extensions, 10 full leg swings, 10 outward leg lifts, 10 clockwise circles, 10 counterclockwise circles, 10 bicycle pumps. Switch sides and repeat.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer