QIC: Faulkner
PAX: 8 – Faulkner, Chuck, SOA, Wilson, Misdemeanor, Softshell, Miter, Jibe
Murder Bunnies and a British Dora
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Warm-up:
30 SSH IC
20 Imperial Walkers
30 Arm Circles
20 Grass Getters
Back and Hammy Stretch
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The Thang:
Part 1: Murder Bunnies
Mosey to the truck for big boy blocks, then to the picnic shelter.
Place 4 cones 10 yards apart
Murder bunnies 10 yards to cone 1, complete 25 overhead press
Mosey back to start, complete 5 burpees
Murder bunnies 20 yards to cone 2, complete 50 squats
Mosey back to start, complete 5 burpees
Murder bunnies 30 yards to cone 3, complete 75 leg lifts over the block
Mosey back to the start, complete 5 burpees
Murder bunnies 40 yards, complete 100 block presses
Mosey back to the start, complete 5 burpees
Part 2: British Dora
Mosey to the dock, Runner keep to the left and mind the gap at the end of the dock
100 block curls
200 squats
300 flutter kicks
Mosey to the flag
Boom!
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COT:
Pledge and Prayer
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