Pre-Blast for Conspiracy 8-1-2018
QIC: Rust Bucket
Date: 8-1-2018
PAX: Only the brave... or the stupid because sometimes the two are indistinguishable.
Pre-Blast for Conspiracy 8-1-2018
7 Layer Dip with BLIMPS
PAX: Only the brave… or the stupid because sometimes the two are indistinguishable.
Warm-a-Rama:
- SSH
- Sun Gods Forward – Sobriety Style
- Sun Gods Reverse – Sobriety Style (alternate foot)
- Whirly with a Clap
- Mosey to the track
The Thang:
7 Layer Dip with BLIMPS
- Layer 1
- Box Jumps
- Dips
- Indian run around track
- Layer 2
- LBCs
- Dips
- Indian run around track
- Layer 3
- Imperial Squat Walker – This 4-count exercise starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow.
- Dips
- Indian run around track
- Layer 4
- Mike Tysons
- Dips
- Indian run around track
- Layer 5
- Plank Jacks
- Dips
- Indian run around track
- Layer 6
- SSH
- Dips
- Indian run around track
- Layer 7
- Dips
- Indian run around track – (Mosey back to parking lot if time does not allow last lap)
Mary:
- Ring of Fire
- Penguin Crunch
- Protractor
NMM:
COT:
