Inspired by Turnpike’s posting of the Alli McBeal gif, I had no choice but to see if the PAX could pass the BAR on this Friday morning. Also, I know they are damned tired of doing DORAs.
Intro
Disclaimer
COP (all in cadence)
SSH x20
LBACf x15
LBACr x15
RtR x15
Through the Tunnel x10
High Knees x20
Butt Kicks x20
Mosey to get some blocks
BAR stands for Blocks Abs Running
Blocks
Curls x20 IC
Goblet Squat x20 IC
Overhead Press x20 IC
Bench Press x20 IC
Abs
20 big boy situps with block OYO
Russian Twists x20 IC
20 Chasers OYO
Flutter Kicks x20 IC
20 LBCs
RUN
Jog to guard shack, stop for 1 burpee, Job back to COP
Rinse and Repeat
Speed Round
10 of every block and and abs exercise OYO
Guard shack job
back to COP, but blocks up
Count o rama, name o rama
Welcome to Kenyan who will be relocating to Columbia. Glad to have him with us.
Announcements
HDHH
Thanksgiving Convergence
New Q Schedule
Second Thursday Castle lunch at Casa Linda
McBeal OUT