Conditions: 45 and damp.
Opened with disclaimer.
The Thang:
C.O.P.
- SSH X 25 ( in cadence)
- 20 Merkins OYO
- Calf stretch 10 ct each leg
- Quad stretch 10 ct each leg
- 5 Burpees OYO
- Imperial Walkers X 25 ( in cadence)
Get Blocks:
- Shoulder press X 20 ( in cadence)
- Curls X 20 ( in cadence)
- BBSU X 20 OYO
- Squats X 20 ( in cadence)
Mosey to picnic tables:
- Dips X 20 ( in cadence)
- Incline Merkins X 20 OYO
- Dips X 20 ( in cadence)
- Decline Merkins x 20 OYO
Mosey to Sweat Box:
- People’s Chair 1 minute
Rest
- Peoples Chair 1 minute
Mosey back to blocks:
Rinse and repeat block session above
Mosey to bottom of hill:
Burpee ladder starting with 10 reps at the top and decreasing by 2 at the bottom. Continue up and down hill decreasing reps by 2 each time until 0.
Mosey back to blocks:
Repeat block sequence above.
Return blocks and circle up for 6 minutes of Mary:
- Crunchy Frog X 20 ( in cadence)
- Katniss crunches X 20 ( in cadence )
- Flutters X 30
Done
Announcements: Bring Mac and cheese for O.G.M. Also get info to Turnpike for new PAX communication list.