Batcave: Super Set Friday
May 11, 2017
Captain of the Ship
May 11, 2017

Boom goes the Dynamite

  • When: 04/01/2017
  • Q: Boom
  • Pax: Rah Rah, Hammertime, Flossy, Flow, Captain, Viking, Bluebell, Sweaty Betty, Mamarazzi, Belle, with 2 FNGs

10 PaX with 2 FNGs. First led Q by one of our own.


Toe touches, Quad Stretch, Windmills, Squats, Jumping Jacks IC


Set up 3 cones.  Cone 1 -> Cone 2 = Crab Crawls, 5 Jump Squats

Cone 2-> Cone 3= Bear Crawls, 5 Push ups

Cone 3 back to Cone 1- Sprint


Partner Work:

Split Lunges/Step Ups (10)

Wall Sits/Squat side kicks (10)

Sprint 1 side of field, walk one side *repeat

“catch me” 4 curtsy lunges, back peddling

Circle Up:

Abs Tabata- side toe crunches, hip raises/bridges, planks, circle of abs, called out captain for favorite ab exercise

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