AO: Sawmill
Q: Flapper
PAX: Flapper, Full Metal Jacket, Gepetto, Rudder, Snowden, Goodspeed
FNGs: None
COUNT: 6 (4 beat down, 2 runners)
WARMUP: Mosey to ballpark parking lot, 10 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 baby arm circles, 10 TTT, 10 windmill, 10 flutters, 10 copper head squats
THE THANG:
Mosey to church parking lot and complete 4 rounds of:
Parking stop Merkins (10 stops, 30 total merkins, 10 incline, 10 offset each side); completed to start each round
Round 1: 15 4-count monkey humpers (cadence); 15 4-count American hammers (cadence); 2 sets of each
Round 2: 15 Bonnie blairs (cadence); 15 freddies(cadence); 2 sets each
Round 3: 15 4-count smurf jacks (cadence); 15 box cutters (cadence); 2 sets each
Round 4: 1 minute Al Gore; 1 minute 6 inches, 1 minute plank
Mosey back to AO (complete)
Q: Flapper
PAX: Flapper, Full Metal Jacket, Gepetto, Rudder, Snowden, Goodspeed
FNGs: None
COUNT: 6 (4 beat down, 2 runners)
WARMUP: Mosey to ballpark parking lot, 10 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 baby arm circles, 10 TTT, 10 windmill, 10 flutters, 10 copper head squats
THE THANG:
Mosey to church parking lot and complete 4 rounds of:
Parking stop Merkins (10 stops, 30 total merkins, 10 incline, 10 offset each side); completed to start each round
Round 1: 15 4-count monkey humpers (cadence); 15 4-count American hammers (cadence); 2 sets of each
Round 2: 15 Bonnie blairs (cadence); 15 freddies(cadence); 2 sets each
Round 3: 15 4-count smurf jacks (cadence); 15 box cutters (cadence); 2 sets each
Round 4: 1 minute Al Gore; 1 minute 6 inches, 1 minute plank
Mosey back to AO (complete)
MARY: yes
ANNOUNCEMENTS: masters starts today (enjoy)
COT: