Pirate in the Bay, HANGAR 1 beat down 5/10/18.

5/10/18
QIC: Subprime
PAX: Segway, Kaiser, Virus, Pirate (FNG)

Warmup/Stretching

The Thang:
4 Corners – using the corners of the endzone
*Start at the corner of the goal line
*25 Merkins
*Run to the next corner
*25 Squats
*Run to the next corner
*25 LBCs
*Run to the next corner
*24 Squats
Repeat 4 times
Single the line – start at the goal line
*Sprint to the 10, sprint back
*Sprint to the 20, sprint back
*Sprint to the 30, sprint back
*Sprint to the 40, sprint back
*Sprint to the 50, sprint back
Double the line – start at the goal line
*Sprint to the 10, sprint back x 2
*Sprint to the 20, sprint back x 2
*Sprint to the 30, sprint back x 2
*Sprint to the 40, sprint back x 2
*Sprint to the 50, sprint back x 2
Six minutes of Mary
*20 low flutters – in cadence
*20 low dollies – in cadence
*20 low flutters – in cadence
*20 high dollies – in cadence
*1 minute plank

Naked Mole Skin
A PAX of 5 showed up for an early morning beat down. It was good to see returning faces. Virus came out for all 3 workouts this week. Next Door helped get the word out to welcome FNG Pirate.

Aye!
Subprime