Dunphy and TI teamed up to co-Q Bastille and when these two put their heads together it means pain for the rest us. Read on and if you’re sad you missed it don’t worry, they’ll be bringing their act back this Friday for an encore.
The Thang:
Warm Up:
SSH
Imp Walkers
Willie Mays Hays
Mountain Climbers
Merkins
…more
Jog to Hockey Court for 11s
Sprint to mid-court, 10x Double Merkin Burpees, sprint back 1x High Knee Jump Squats
Sprint to mid-court, 9x Double Merkin Burpees, sprint back 2x High Knee Jump Squats
Etc.
Grab a bench
10x dips
20x step ups
Repeat 3 times
Run to Basketball Courts
Usain Bolts with one PAX doing suicides
Merkins
Lunges
Dry docks
Double Merkin Burpees
Plank
…more
Bear Crawl to mid-court, sprint back
Bear Crawl full court, sprint back
Bear Crawl full court and half way back, sprint back
Bear Crawl full court and back
Back to Lot for Mary:
LBCs
Flutters
Merkins
Plank
Suitcases
Peter Parkers
Mountain climbers
…more
COT
Tclaps for Nacho Libre…welcome back
