Conditions – 73 and Balmy
Opened with the Disclaimer.
- SSH x 20
- LBSC x 10 forward and x 10 backwards
- Slow fast merkin x 10
- Calf stretch 20 count
- BBSU x 20
Count off 1 and 2 – 1 gets rifles and 2 get blocks
Rifle (R) / Blocks (B)
- R: Up and over. 30. B: Curls
- R: BBSU. 20. B: Goblet Squats
- R: Kayak. 15. B: Shoulder press
- R: One-arm Deltoid raise. 10. B: Lawn mowers
Get Jump rope and circle up around center island.
- Jump rope 60 clicks
Dirty McDeuce: 4 rounds of 3 exercises 12 reps each
- Squats x12
- Merkins x 12
- Russian Twists x 12
Rinse and repeat x 4
Mosey to picnic tables
- Squats x 20
- Dips x 15
- Incline Merkins x 10
Rinse and repeat
Back to center island for 60 clicks on jump rope
Return to blocks and rifles. Switch sides and repeat block and rifle exercises from above.
6 minutes of Mary
- Pulse ups x 20
- Flutters x 20
- Russian Twists x 20
- In and outs x 20
- Modified Chaser LBC x 10 each side
Thanks to all the Pax that came out! Great way to start the weekend.
COT: Counterama; Name-O-Rama, Announcements, Prayer, done.