Half-Ashe Workout (SOMEBODY forgot their coupon)

DATE: 2021-07-30
AO: Sparta
Q: I-Beam
PAX: Ashe, Zeus, Roddick
FNGs: None
COUNT: 4
WARMUP: Bleachers – light jog up, side straddle down
High Knees, Side Straddle Hops, Willie Mays Hayes, Squats, Michael Phelps, Hot foot, Double Airborne Heisman, Bonnie Blairs THE THANG: Circuit:
1-20 Merkins, 20 curls, 20 squat press, Murder bunny 10 yards, burpee hopovers, sprint to the 50 yard line, abs: rowboat & cycle out/in, sprint back 40 yards

2-20 Crossover Merkins, 20 close grip curls, 20 single leg lunges (10 each leg), Bear crawl coupon carry, Burpee hopovers, 60 yard backpedal sprint (change every 10 yards), abs: wide leg/cross leg sit ups, fifer scissors, 60 yard backpedal/sprint

3-20 diamond merkins, 20 tricep extensions, 20 squat to jump knee tuck, burpee hopovers, 80 yard sprint, abs: V-up rollups, 80 yard sprint

Football hero (skate slide forward 10 yards, high knee back 10 yards)

MARY: Big Boys, Slow Mountain Climbers
ANNOUNCEMENTS: Zeus and Maj. Payne Birthday Q on July 31, Roddick hosting Sasquatch workout on Aug 07
COT: Lessons learned from Three Little Pigs – Hard work pays off, Short cuts can cost you a lot, Plan strategically

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