Smokin Rocket
- When
- Tuesday, April 14
- AO
- The Ballroom
- Q
- Cohiba
- PAX
- 7 Cohiba, Bass, Boogie Down, Cherry Pie, Fogerty, Shield, Splinter
Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Hillbilly Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Strawberry Pickers- 10 IC
Mosey around the parking lot
The Thang:
1. 4 Corners:
Corner 1: 10 Merkins
Corner 2: 15 Squats
Corner 3: 20 LBCs
Corner 4: 25 Calf Raises
➡ Lap 1: Mosey between corners, Lap 2: Lunges between corners, Lap 3: Bear Crawl between corners
2. Partner Work:
P1: Plank
P2: 10 Merkins, then jog 25 yards and back
Repeat with:
20 Squats / partner holds Al Gore
20 Big Boys / partner holds 6 inches
20 Mountain Climbers / partner holds plank
3. Dora:
Partners:
100 Carolina Dry Docks
200 Shoulder Taps
300 LBCs
➡ One partner works, the other jogs 25 yds and back.
4. Finisher:
Dips
Leg Ups
Derkins
3 Rounds: 10-15-20
Mary:
American Hammers – 15 IC
Rosalita - 20 IC
Hello Dollies - 20 IC
Flutters - 20 IC
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COT: Prayers and Praises