Dashing through Southport

Dashing through Southport

12/14/21

Location: shipwatch

Q: Shadow

Pax: ninja, Feisty, Ole, Petrillo, Sails, Curls, Dora, Hook, Greece, Cadet Keys, Sister Act, Baker, Mellow, Wrangler, Crotchet, FNG(Boilermaker)

Warm/up: run to Howe street

The Thang: Route 66 workouts, 11 stations with increasing reps of each exercise. 1 burpee at station 1, 2 Burpees at station 2, etc.

1. Burpees
   

2. Reverse Lunges (hard count)
   

3. Tricep dips
   

4. Plié squats jumps
   

5. Push ups
   

6. Pendulum
   

7. Plank pike/plank Jack
   

Abs: standing abs

Raggedy Ann's x 1 minute

Toe touches x 1 minute

Knee to elbow x 1 minute

COT: if the devil won't make you bad he'll make you busy, he will distract you and make you concentrate on all the things that don't matter instead of on what does matter. Distractions are the enemy of greatness.. Focus on what matters..