12 PAX were in the gloom hoping to catch a glimpse of our lead singer, Freebird. He came, He Q’d, He gave us a beatdown. Great to have the band back together after Freebird’s solo tour. So with 13 PAX ready to go, here’s the thang:
Warm up:
- Side Straddle Hops
- Through the Tunnel
- Little Baby Arm Circles
- Imperial Walker
- Calf Stretch
- Quad Stretch
Get blocks:
- Chest Press
- Big Boy Sit-Ups (20) OYO
- Curls for the Girls
- 1 Sided Push-Ups – each arm
- Goblet Squats
- Run Loop
Rinse and repeat – x3
Bottom of Hill
- Bernie Sanders 1/2 way
- Sprint to Top
- 10 Burpees
- Bernie Sanders 1/2 way
- 20 LBC’s
Picnic Tables
- Dips
- Incline Merkins
Sweat Box
- Hold seated position
Back to COP
- Chest Press
- Big Boy Sit-Ups (20) OYO
- Curls for the Girls
- 1 Sided Push-Ups – each arm
- Goblet Squats
- Flutter Kicks
- Planks
COT: Counterama; Name-O-Rama, Announcements, Prayer.