[swarm] Medicare Moments

AO: swarm
Q: Blue Screen
PAX: Deadwood, Dunkin, Dasher – Jeff Green, Hooch – Bret Turner, Sugar Daddy- Joe Gummersbach, Mute, Bottlecap, Rain Man, Zinfandel, Chastain, Gerber, Foundation, Finger paint
FNGs: None
COUNT: 14
Blue screen, 65th birthday, so Burpees every 5 mins
Jog to front of school
Warmup circle
– Low slow squats
– Jimmy Duggan
– Runners stretch
– Plank
– Side plank lift legs
– Downward dog
– Pedal calves
– Low calf stretch

Increasing Circuits
Circuit 1
– (2 sets)
– Run to first loop / 10 donkey kicks / return 5 merkins
Circuit two
– (2 sets)
– Run to second loop / 10 mike Tyson’s
– Return 5 Merkins

Hill Sprints
Bottom of hill start point
Sprint to first light (of 7)
Wait for the six / in place lunges or squats
Mosey back together to the starting point
Repeat next light on left up to rock

Parking lot (4 corners)
Grab rock from pile
Start in middle light
5 squat thrusters with the rock
Carry Jungle 10 steps rock, and run to the corners
Corner 1. 10 Carolina dry docks on rock
Corner 2. 10 triceps extension w rock
Corner 3. 10 Shoulder press w rock
Corner 4. 10 Curls with rock
Repeat once

Jeeves jungle
Pair up w opposite speed
One person runs
Other person 10 total step up’s either leg and swap w 10 dips then repeat until runner returns

Rudy’s shed
Grab wall
Jabs / Airpresses 50
Donkey kicks 15/30