Leaving the Station

Leaving the Station

Date: 3/30/21

Location: Shipwatch

Q: Hurricane

PAX: Shadow, Curls, Keys, Old School, Angles, Small Town, Zookeeper, Whiskey, Wrangler, Everest, Country, Sister Act, Red, Sunshine, Philly Girl, Tidal Wave, Scrubs, Vino, Feisty, Petrillo, Ole', Turbo, Hurricane, Mack Daddy, Tequila, ATV, Beach Bum, Ratchet, Welcome FNG's: Road Trip, Tripod, Marathon

Warm Up:

Mosey to the pier, then Indian Run down the street, through the parking lot and to the benches.

The Thang:

Station 1: At the Benches

Station 2: On the Green

Station 3: At the Hill

Station 4: At the Pier

Split into 2 groups

Group 1 at Station 1: Box jumps on the bench

Group 2 at Station 2: Plank Rotations one side each round

1 minute work, 20 seconds rest 2 rounds

Switch stations and repeat

Mosey around parking lot to Stations 2 and 3.

Group 1 at Station 3: Run up the hill hard count 5 tarantulas run down hill repeat

Group 2 at Station 4: Curb Side Push-Ups one side per round

1 minute work, 20 seconds rest 2 rounds each

Switch stations and repeat

Mosey around parking lot back to Stations 1 and 2

Group 1 at Station 2: Lean Back with jumps

Group 2 at Station 1: Lateral Steps on the bench one side each round

1 minute work, 20 seconds rest 2 rounds each

Switch Stations and repeat

Mosey around parking lot back to Stations 3 and 4

Group1 at station 4: Inchworm with push-up down the pier

Group 2 at station 3: Run up the hill 5 single leg hops one side per round

1 minute work, 20 seconds rest 2 rounds each

Switch Stations and repeat

MARY:

Wonder Woman Abs

5 Burpee Penalty

20 reps

Heels to Heaven with a leg lift

Big Girl Sit Ups

Wide Legged Oblique Crunch

COT: Try new things, they make you stronger. Great job to each and every one of you. You did hard things today and pushed yourselves. Be proud of all that you accomplished! Not only did we finish strong, we 'borrowed' the F3 flags right in front of them, and were subsequently challenged to a convergence! You ladies are impressive!