[swarm] Back to the Basics

AO: swarm
Q: Gerber
PAX: Gerber, Singlet – Justin Nelson, Dasher – Jeff Green, Bottlecap, Hooch – Bret Turner, Shania, ChatterBox, Easy Button, Seabass- Tim Carey
FNGs: None
COUNT: 9
What had happened was:

Warm yp lap around middle school to front of high school for warm up exercises

Benches in front of high school
– 10 derkins, 20 step ups, 30 dips
– short lap around island
– Repeat x 3

Mosey to second alcove of high school for 4 minutes of plank
– 1 minute high plank
– 30 second elbows
– 15 second elbows with left leg up
– 15 second elbows with right leg up
– 30 seconds side plank left
– 30 second side plank right
– 30 seconds high plank
– 30 second elbow plank

Mosey to stadium for progressive corners
– start is always 20 flutters (2 is 1)
– 1st corner 5 burpees
– 2nd corner 10 Tysons
– 3rd corner 15 squats
– 4th corner 20 squats

Mosey to bottom or parking lot
– burpee broad jump to first parking line and run to end of parking lot and back
– burpee broad jump to first parking line, lunge walk to second line, and run to end of parking lot and back
– burpee broad jump to first parking line, lunge walk to second line, bear crawl to third line, and run to end of parking lot and back

Mosey to top of stairs by high school
– 30 big boys
– 50 🫏 kicks

Mosey to front of middle school
– 30 big boys
– 30 🫏 kicks

Mosey to COT

Done!

Announcements
– Sept 14 is 9/11 tribute stadium stair climb CSAUP at 7am, high school parking lot.