AO: Sandlot
FNGs: None
COUNT: 7
WARMUP:
SSHs x 15
3 burpees
Imperial Walkers x15
3 burpees
Abe Vigodas x 15
3 burpees
LBACs – reverse x 10
LBACs – forward x 10
Seal claps x 10
OHP x 10
3 burpees
THE THANG: A.L.A.R.M. Workout (exercises for arms, legs, abs, an exercise that starts with and R followed by on that starts with an M)
Rd 1
A. Curls for girls with coupon x 20
L. Goblet squats with coupon x 20
20 Big boys
20 Renegade rows with bricks
20 Merkins
Bear crawl 20 yds and crawl bear back
Rd 2
Repeat A and L
20 Superman’s for core/abs
20 Rowers
20 Mnt Climbers
Lunge walk 20 yds and back
Rd 3
Repeat A and L
20 Iron Crosses
20 Russian twists with bricks
20 Ranger Nerkins
Fiddler Crabs – 20 yds and back
Rd 4
Repeat A and L
20 Flutters – double count
20 Renegade rows
10 man makers with coupons
John Wayne to COT
MARY:
ANNOUNCEMENTS:
NE convergence at Sandlot in August
IPC registration is now open
Hike on Mt. Mitchell – Oct 1
F3 Cola 10 yr Anniversary Oct 8
FNGs: None
COUNT: 7
WARMUP:
SSHs x 15
3 burpees
Imperial Walkers x15
3 burpees
Abe Vigodas x 15
3 burpees
LBACs – reverse x 10
LBACs – forward x 10
Seal claps x 10
OHP x 10
3 burpees
THE THANG: A.L.A.R.M. Workout (exercises for arms, legs, abs, an exercise that starts with and R followed by on that starts with an M)
Rd 1
A. Curls for girls with coupon x 20
L. Goblet squats with coupon x 20
20 Big boys
20 Renegade rows with bricks
20 Merkins
Bear crawl 20 yds and crawl bear back
Rd 2
Repeat A and L
20 Superman’s for core/abs
20 Rowers
20 Mnt Climbers
Lunge walk 20 yds and back
Rd 3
Repeat A and L
20 Iron Crosses
20 Russian twists with bricks
20 Ranger Nerkins
Fiddler Crabs – 20 yds and back
Rd 4
Repeat A and L
20 Flutters – double count
20 Renegade rows
10 man makers with coupons
John Wayne to COT
MARY:
ANNOUNCEMENTS:
NE convergence at Sandlot in August
IPC registration is now open
Hike on Mt. Mitchell – Oct 1
F3 Cola 10 yr Anniversary Oct 8
COT:
Finding peace by sowing peace – Hosea 10:12