Apollo Creed
- When
- Saturday, August 1
- AO
- The Fort
- Q
- Beaker
- PAX
- 7 +1 FNG Beaker, Carlos Valdez, Only Fans, seanwalshpt, Spectre, Super, Time Machine
WARMUP: SSH, Imperial Walkers, low slow squats, merkins
THE THANG:
There are 11 swings around the perimeter of the park. Starting from the parking lot, a tree near the handicap spots was used as the starting point.
Ladder style - shuttle run workout:
1 burpee at the tree, run to the 1st swing and 5 merkins
Back to the tree, 1 burpee, to the 1st bench for 5 merkins, then the 2nd bench for 10 squats.
Back to tree for 1 burpee, 1st swing - 5 merkins, 2nd swing - 10 squats, 3rd swing - 15 LBCs
Following that cadence, the 4th swing was 20 SSH, 5th swing 25 mountain climbers (double count), 6th swing - 5 pull-ups.
Once at 6th swing, work your way back down but in reverse on the other side of the park, still going back to the tree for 1 burpee.
So 5 pull-ups, 25 mountain climbers, back to the tree for a burpee.
Then 5 pull-ups, 25 mountain climbers, 20 ssh, back to the tree for 1 burpee. Keep going until finished.
MARY:
ANNOUNCEMENTS:
COT: