Gridiron was Wakin’ the Neighbors with a Noisy Bleacher Ladder WO

ABs and stretching.
March 20, 2017
Arms, Shoulders and Core Burn out
March 20, 2017

Gridiron was Wakin’ the Neighbors with a Noisy Bleacher Ladder WO

  • When: 03/20/2017
  • Q: Caboose
  • Pax: Caboose, Hot Lips, Glee, Pyro, Scratch, Captain, Soul Food, Nike, Bluegrass, Bunson, Papermate, Scoops

12 PAX came out for a chilly, noisy bleacher ladder WO  36 degrees at start of WO

Warmup:  (15 of each)  Jumping Jacks IC, Imperial Walkers IC, High Knees, Cross Punches IC, Frankenstein, Through the Tunnels

Run up & down bleachers 1X 10 pushups, 10 Peter Parkers

Run up & Down bleachers 2X 20 tricep dips, 20 squats

Run up & down bleachers 3X 30 lunges (15 each leg), 30 crunches

Run up & Down bleachers 4X 40 Mtn Climbers, 40 JJ

***Repeat everything in reverse order***

ABS:

30 bicycles

10 straight leg lifts

20 Russian Twists

10 Supermans

Windshield wipers

20 bridges

30 second right side planks

30 second left side planks

 

Devotion:  The Most Frequent Command in the Bible

 

 

 

 

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