Archives: Clear and Sunny at Stink Hill

  • When:¬†20180414
  • QIC:¬†Sunshine
  • The PAX: Scully, Cowboy, Freefall, Average Joe, McGruff, Sunshine (QIC)
  • Warmarama (7 min) –

    • 15 Side Straddle Hops (4 Count, In Cadence)
    • 15 Arm Circles (Forward, 4-Count, IC)
    • 15 Imperial Walkers (4-Count, IC)
    • 15 Arm Circles (Backward, 4-Count, IC)
    • 10 A bagoda(4-Count, IC)
    • 10 Air Squats (4-Count, IC)
    • 20 Merkins (IC)
    • 20 flutter kicks (4-Count, IC)
    • 20 Big Boy Sit-ups

    Workout #1 (5 min)

    • Incline Merkins Up Stink Hill Stairs

    Workout #2 (10 min)

    • Grab Rocks and Rotate calling out a movement.
    • 30 second plank hold between each movement

    Mosey down to 3rd vent pipe.

    Workout #3 AMRAP or 5 rounds (20 min)

    With a Partner Complete the following with one partner working at a time and the other partner running down the hill and then walking backwards up the hill:

    10 Lunges

    15 Merkins

    20 Air squats

    25 Big Boy Sit ups

    Plank while waiting for your partner

    Mosey back to the flags

    F3 Hampton Roads