Virtual Charlie Fox Trot Pre-Blast

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Virtual Charlie Fox Trot Pre-Blast

QIC: Harden on behalf of Gucci stolen from DQ

Date: 03/21/2020

PAX: TBD

Warm-o-rama

SSH X 15

Whirly w/ Clap x 15

Arm Swirly Thing (F) x 15 

Arm Swirly Thing (Rv) x 15

ISW x 15

Merkins x 15

Jack Reachers x 15

 

The Thang

DQ’s Special Wrestling Drills

 

Alternating Lunges (aka Single Legs) x 20 each leg

Run to a landmark and return

Alternating Reverse Lunges (aka Single Leg Defense) x 20 each leg

Run to a landmark and return

Prisoner Get-ups x 20 

Run to landmark and return

Carolina Dry Docks x 20

Run to landmark and return

Repeato

 

60’s favorites

Wall sit for 30 seconds w/ Jack Reachers

Recover

Alabama Prom Dates x 20

Recover

Wonderbra’s x 20

Pickle Pounders x 20

Repeato

9 Station Circuit (need coupon)

  1.  Dips x 20
  2. Merkins x 20
  3. Step Ups x 20
  4. Penguin Crunches x 20
  5. Curls x 20
  6. Squats x 20
  7. LBC’s x 20
  8. Burpees x 5 
  9. Mosey as far as desired and return

Repeato x 2 (or as many times as needed)

Mary

 

  1. Gas Pumps x 15
  2. Low Flutters x 15
  3. Snow Angels x 15
  4. 30 Second Plank
  5. Box Cutter x 15
  6. ABC’s

 

Finished