Hammer Time as the Pax of 10 welcomes F3 brother Pitino from STL.

7/28/18

QIC Hammer

PAX Shanerock, Yamster, Sweet Pea, Bada Bing, Van Gogh, Mustang, Pitino, Ice T, Stone

Warm up

25 SSHs

Indian Run Mosey to Soccer Sport Turf field.

2 Indian run laps around field.

High knees to the midline and back, side shuffle to midline and back, high knees to the midline and back, side shuffle to midline and back.

Line up on the goal line (4 lines are identified on the field)

Run to first line, perform 10 Merkins, run to next line, perform 10 Burpees, run to next line, perform 10 air squats, run and arrive at opposite goal line and perform 10 LBCs, crawl bear back to the original goal line.  Rinse and repeat 3 X.

6 MOM- Medley of flutters, dolleys and LBCs

Mosey through neighborhood to the Alameda

Jacobs ladder on The Hill with Burpees

Mosey back to the AO

50 SSHs

COT

Coffeeteria