Q: Spool
PAX: Lumen, Nails, Crawlspace, Spool
FNGs: None
COUNT: 4
WARMUP: The Usual
SSH/Imperial Walkers IC x25
Arm stretches & mosey to the pile for some bricks then proceed to the courtyard.
THE THANG:
20/20/20 calf raises feet in different positions
Little more stretching
1 pax Mosey to the lamp post while rest of the group does…Curls, Squats, OHP & in & out Arm Flutters, rotate & continue
Flutter kicks
Wall sit with Curls & OHP
Mosey to the courtyard for…
Dips IC x12
Inclined Merkins OYO x15
Dips IC x12
Inclined Merkins OYO x15
Mosey to the end of the bricks & back
Return to the wall
Jane Fonda 15 each side
Ray Charles IC x15
Modified crunches
And crunches feet on the wall and reach for the wall x15
10 HQ Merkins
Mosey back to the pile return bricks and mosey to COT.
ANNOUNCEMENTS: none
COT: Prayed, Dismissed & 100% participation for coffee, tea and breakfast at EUG!
Hope to see some more regulars after a little crud recovery and a few that must still be napping after the OT game on Sunday.
SYITG!