AO: Swampfox
Q: Misfire
PAX: Billy Bob, Kilt, McNugget, Misfire, Sheets, Leprechaun
FNGs: None
COUNT: 6
WARMUP: SSH, inch worm push-ups, squats
THE THANG: Mosey to Citadel Park
50 merkins and 50 squats along the way
AB DAY
Iron flutters – like Hustler merkins but iron cross and flutter kicks – 1-4 up to 10-40
#crowdpleaser
Half lap around the park
Russian big boys – same concept but big boys and Russian twists – 1-4 up to 10-40
#feeltheburn
Half lap around park
Giggling heels taps – L nibblers, heel tap crunches, R nibblers – 2-2-2, 4-4-4, up to 20-20-20
Humpers – back to hustler merkin concept with glute bridge and bridge marching – 1-4 up to 10-40
#nevertobespokenofagain
MARY: didn’t need any
ANNOUNCEMENTS: The dog ate Leprauchans homework
COT: nothing special
Q: Misfire
PAX: Billy Bob, Kilt, McNugget, Misfire, Sheets, Leprechaun
FNGs: None
COUNT: 6
WARMUP: SSH, inch worm push-ups, squats
THE THANG: Mosey to Citadel Park
50 merkins and 50 squats along the way
AB DAY
Iron flutters – like Hustler merkins but iron cross and flutter kicks – 1-4 up to 10-40
#crowdpleaser
Half lap around the park
Russian big boys – same concept but big boys and Russian twists – 1-4 up to 10-40
#feeltheburn
Half lap around park
Giggling heels taps – L nibblers, heel tap crunches, R nibblers – 2-2-2, 4-4-4, up to 20-20-20
Humpers – back to hustler merkin concept with glute bridge and bridge marching – 1-4 up to 10-40
#nevertobespokenofagain
MARY: didn’t need any
ANNOUNCEMENTS: The dog ate Leprauchans homework
COT: nothing special