50/50 – The Forum – 11/2/2017

9 PAX hit The Forum for a quarter flip workout with Ping.

The Donald, Blue Angel, Guy, Buttercup, Headgear, Needle, Pyramid, Knots, Ping

Warm up
SSH x 30
Little Baby Arm Circles x 15 front/back
Ray Lewis x 30
Willie Mays x 15

1 lap jog

Mosey to Vestavia West parking lot

Flip of a Coin
Q flips a coin to choose between two exercises. After exercise, PAX sprint 20 yards, sprint back 20 yards
1. LBC’s or American Hammers x 50 (each side)
2. Merkins or Diamond Merkins x 15
3. Squats or Imperial Walkers x 50
4. LBC’s or American Hammers x 50
Mosey to playground
5. Dips or Raise the Roof x 25
6. Pull ups or Flutter Kicks x 25
7. Canoe or Decline Merkins x 20
8. Pull ups or Squat Jumps x 15
9. Big Boy Sit Ups or Incline Merkin x 20
10. Burpees or Flutter Kicks x 20

Mosey to Flag
Plank to “I Wanna be Like You” from “The Jungle Book”
Sunrise stretch

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