AO: Sawmill
Q: Flapper
PAX: Flapper, Goodspeed, Rudder
FNGs: None
COUNT: 3
WARMUP:
Run lap around building to cheese grater
10 SSH
10 Imperial Walkers
10 Hillbillies
10 baby arm circles both ways
10 overhead press
10 TTT
10 Windmills
10 flutters
10 hand release merkins oyo
10 copper head squats
THE THANG:
Mosey to neighborhood intersection.
At top of hill 5 8-count body builders, 20 gas pumpers, mosey to bottom of hill, 15 jump squats, 20 mountain climbers (4-count). Mosey plus to top of hill, plank and wait for pax. R&R increasing each exercise by 1 rep until quarter til (3 cycles completed)
Mosey to block pile with some jail breaks along the way.
Mary with the blocks 20 reps each of overhead press, curls, and bench press (2 cycles completed)
Mary at rec center entrance (ab exercises)
MARY: yes
ANNOUNCEMENTS: pray for Rudder’s nephew Brian. Crazy train in a couple weeks.
COT:ask for God’s strength in all you do
Q: Flapper
PAX: Flapper, Goodspeed, Rudder
FNGs: None
COUNT: 3
WARMUP:
Run lap around building to cheese grater
10 SSH
10 Imperial Walkers
10 Hillbillies
10 baby arm circles both ways
10 overhead press
10 TTT
10 Windmills
10 flutters
10 hand release merkins oyo
10 copper head squats
THE THANG:
Mosey to neighborhood intersection.
At top of hill 5 8-count body builders, 20 gas pumpers, mosey to bottom of hill, 15 jump squats, 20 mountain climbers (4-count). Mosey plus to top of hill, plank and wait for pax. R&R increasing each exercise by 1 rep until quarter til (3 cycles completed)
Mosey to block pile with some jail breaks along the way.
Mary with the blocks 20 reps each of overhead press, curls, and bench press (2 cycles completed)
Mary at rec center entrance (ab exercises)
MARY: yes
ANNOUNCEMENTS: pray for Rudder’s nephew Brian. Crazy train in a couple weeks.
COT:ask for God’s strength in all you do