AO: Battle
FNGs: None
COUNT: 3
WARMUP: 3 sets of Imperial Walks & Squats followed by Mercans and LBC’s, DryDocks and American Hammers and Diamonds and Big Boys
FNGs: None
COUNT: 3
WARMUP: 3 sets of Imperial Walks & Squats followed by Mercans and LBC’s, DryDocks and American Hammers and Diamonds and Big Boys
THE THANG: #Battle Loop Circuit X3 punctuated with sets of 10 Pull-ups, 15 OH Presses, 20 Squats, 25 Sit-ups, 30 Curls & 35 Bench Presses, all with Blocks
Abs of (no)mercy: 15, 14 and 13 reps of Flutters, Iron Cross & American Hammers
Ring of Fire Curls at 3’s, 6’s, 12’s, 15’s and 18’s
Crab walk up the stairs
Ring of fire merkins at 3’s, 6’s, 9’s, 12’s, 15’s
Bear crawl down the steps
Crab walk back up the steps
20 merkins at the top
Bear crawl (carefully) back down
MARY: No time for Mary, 6 minutes ain’t a thing.
ANNOUNCEMENTS: F’head’s back’s hurt. The end.
COT: Spot with the BOM. Strong prayer and encouragement for the #Faithful