4 men posted at Dapile to get their weekend started right. The PAX decided to hot potato the Q.
Opus Q:
COP – various exercises
Mosey to CSES parking lot for a touch the bus Dora. 100x merkins, 200x squats, 300x SSH. Partner 2 runs and touches a bus and back.
Spit Q:
Mosey to tennis courts for some 4 corners.
C1 10x burpees, bear crawl to next corner, stop half way to do 10 x dips on the benches. C2 20x flutterkicks, run to C2 do 30x squats, bear crawl with 10x dips at halfway point to last corner. 40x American hammers at C4.
11s on hill behind tennis courts. Merkins + Donkey kicks.
Helix Q:
Mosey to open field by practice football field. Partner up for a some Ins and Outs and wheel barrow. P1 does 10x in and outs while P2 planks. Wheel barrow about 20 yards and P1 and P2 switch exercises.
Bulkhead Q:
Mosey to playground for some pull ups. Rest of PAX planks while each PAX rotates doing 3 pull ups. 2 rounds.
Native American run with burpee back to flag. Some stretching to close it out.
Numbers, names, Spit took us out.
Corned Beef and Surf n Turf joined us at Local Cup.
