24 HR Q – The Switch

AO: The Wreck

When: 09/05/2018

PAX (): Windex, I-beam, Devito, Zima, Goat, Jackalope, DD, Mad Dog, Squeegee, Circus, Divot, Hat Trick, Polaroid, Sparkie, Thumper, Swamp Donkey, Folly, Rusty, Raiders, Bronco, Aflac, Blue, Switch, Haggis

Trail Mosey

Warmup in cadence

  • X15 side striatal hop
  • X10 toy soldiers
  • X15 Imperial walkers
  • X10 weed pickers
  • X15 Mountain climbers


Core Section –Dora 1 2 3

Teams of 2 working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards down and back. Flapjack until team goal is reached. Exercises are a top-to-bottom of body progression, i,e, 100 merkins per team (chest), 200 LBCs per team (core), 300 squats per team (legs)

 Bro Work

  • Circle lap in opposite directions around Building
  • 10X bro-bies
  • Each PAX keeps in same direction
  • 20X bro-kins


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