Bushwood (Ottawa Park Golf Course)
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Date/Time
Date(s) - 06/09/2022
5:30 am - 6:15 am
The Q:
Wild Sprayer
Location
Ottawa Park @ Toledo Police Museum
Categories
Bootcamp Style Workout.
1
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The Electric Slide
Q: The Situation
Pax: Jimmy Dean, Tidwell, Bob Vance Vance Refrigeration, Wild Sprayer, Dauber, Gap, JWoww (FNG), Nerf Gun, Bull, Tupac, Nougat
Warm up
Run in place :30
Jumping jacks :30
Heisman :30
Butt kicks :30
High knees :30
Pulse squats :30
x3 sets
No rest between sets
1st set: 5-6 effort
2nd set: 7-8 effort
3rd set: 8-9 effort
Rest: 2:00 minutes
Block 1
Jump squats :20
ISO burpee :20
Moving push ups :20
Mummy kicks :20
:40 rest after each set
x3 sets
After 3rd Set
Situation Squat in cadence (10)
Rest: 2:00 minutes
Block 2
Lieutenant Dans :20
Mike Tysons :20
Power knee left :20
Power knee right :20
x3
After 3rd Set
Plank hold push-ups (60 count)
Rest: 2:00 minutes
Block 3
Diamond jumps :20
Burpee :20
Big boys :20
Mountain climbers :20
x3
After 3rd Set
Football movers w/ sprint