4 men posted at Dapile with some good weather. Corned Beef brought his bag of tricks and the PAX decided to hot potato the Q.
Opus Q:
COP – various exercises
Dora – partner up 50x jump squats, 100x merkins, 150x lbc
Corned Beef Q:
mosey to basketball courts, setup a 4 corner circuit. C1 squats, C2 flutter kicks, C3 merkins, C4 75x jump ropes (timer)
Phonics Q
Partner up; p1 pull ups/dead hangs, p2 running jump ropes (timer). Rinse and repeat 3x.
Bulkhead Q:
Mosey back to flag. Ring of fire abs. Ring of fire squats. Some broga sun salutations to close out.
Numbers, names, Opus took us out.
Good 2nd F at Local Cup