8/18/18
QIC- Ice-T
PAX- Sweet Pea, Frijole, El Pastor, Sailor, Gilligan, McCleod, Mustang, Radar
Warm up – lap around the track
F3 National Challenge – Ice-T style
1. 8 mins of burpees with coupon, as many reps, run 25 yards after each 25 reps. Done with partner, total count.
2. 2 min rest.
3. 8 mins of kettle balls with coupon, as many reps, run 25 yards after each 25 reps. Done with partner, total count.
4. 2 min rest.
5. 8 mins of curls with coupon, as many reps, run 25 yards after each 25 reps. Done with partner, total count.
6. 2 min rest.
7. 8 mins of squats with coupon, as many reps, run 25 yards after each 25 reps. Done with partner, total count. Total score divided by 2 to account for partner rep style.
Get into the circle of trust. In Cadence
1 min plank
1 min left side plank
1 min right side plank
1 min plank
1 min left side plank
1 min right side plank
All in cadence.
20 ab crunches slowly going backwards, then crunch up holding legs above the ground 12”. All in cadence.
That’s a wrap.
No thank yous from the Pax, I think they were feeling it.
Ice.
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