Day of Day’s
Warn up:
One lap around the track
15 SSH
15 Cotton Pickers
15 Windmills
In Cadence Exercise:
Bring Sally up with sand baby (45lbs)
Q plays the song “Flower” Done while doing squats. When the song says “Bring Sally Up” the Pax will be in the 'squat up position, and “Bring Sally Down” the Pax will be in the 'squat down position. All done while holding your new favorite 45lb friend.
Double Quarter Pounder with Cheese (sand baby)
Done on a Football field or a large parking lot. Bear crawl with SB to the 25 yards and Do 25 merkins, walk with SB to Goal And Bear crawl with SB to the 50 and do 50 squats, walk with SB to Goal Line Bear crawl with SB to the 75 and do 75 Mountain Climbers, walk with SB to the goal line and Bear crawl with SB to the hundred and do 100 SSH walk with SB back to the goal line.
Route 66
Mosey to the next light pole and Sand Baby press for increased reps at each light pole, total of 10
COT
After Route 66 was complete, we moseyed back to the flag to dump the Sand Baby’s for a little
Welcome to our newest members at The Kodiak who joined us for a Quality BEAT DOWN by yours truly.
Matt Hamlin – Factory
Todd Blevins – Yokel
Larry Sparkman – Odd Job