AO: Sandlot
Q: Coin Flip
PAX: Bayou, Runt, Hasbro, Ruby, Coin Flip
FNGs: None
COUNT: 5
WARMUP: 15 SSH, 10 TOT, 10 Abe Biggotas, 10 LBAC forward, back, seal, raise, and Michael Phelps
THE THANG:
Round 1 10 mins with vest:
10 inchworm merkins
10 each side pendulum lunges with squat
10 renegade rows
10 squat jumps
10 Muay Thai knee
10 Burpees
Q: Coin Flip
PAX: Bayou, Runt, Hasbro, Ruby, Coin Flip
FNGs: None
COUNT: 5
WARMUP: 15 SSH, 10 TOT, 10 Abe Biggotas, 10 LBAC forward, back, seal, raise, and Michael Phelps
THE THANG:
Round 1 10 mins with vest:
10 inchworm merkins
10 each side pendulum lunges with squat
10 renegade rows
10 squat jumps
10 Muay Thai knee
10 Burpees
Round 2 3 mins:
1 bent over row with bricks
1 curl for girls
1 shoulder press
Increase by 1 each round attempting to get to 10 reps
Round 3 still weighted at the pull up bars aka playground
5 straight arm pulls
10 calve raises
5 pull up
20 calve raises
X2
Round 4 Ab blast
1 min side planks
IC flutter kicks 30
Leg lifts 15
1 min plank
IC LBC 25
MARY: cool down stretches
ANNOUNCEMENTS: Q at Battle, Morons4beer, 9 year Sandlot Anniversary
COT: John 3:16 however change the words to personalize your reading to help you study. “For God so loved YOU, that he gave his only begotten son, that if YOU believe in him YOU will not perish, but have everlasting life.