20200115

Q Sharkbait 

Pax Psyc, Cleveland Rocks & Burgundy 

Warmup

SSH IC 50

Copperhead Squats 30

Imperial Walkers 30

The Thang

Four count Burpee’s 10 reps

   Sumo Squat hands in

   Chest to ground elbows tight to body

    Sumo squat

    Jump

Seven of diamonds

7 Burpees 

14 four count flutter kicks

21 Merkins

28 Squats

21 four count Imperial Walkers 

14 four count Freddie Mercury’s 

7 Burpees 

Performed on a large diamond (i.e. a square); we use the outside of a baseball field, but any large area will work. For the first round, do 7 reps of an exercise (burpees) at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total or 4 rounds. Round 2, 14 four count flutter kicks at each of the 4 corners. Round 3, 21 merkins at each of the 4 corners. Round 4, 28 squats at each of the 4 corners. If time allows, continue for a total of 7 rounds, decreasing the reps by 7 for each of the last 3 rounds with exercises of the Q’s choice. We will do some rounds own your own, then wait for the six each round; and some rounds we do as a group. Q’s choice.

COT