AO: Swampfox
Q: Misfire
PAX: Kilt, Sheets, Misfire
FNGs: None
COUNT: 3
WARMUP:
parking lot lap mosey, LBAC forward and backward, raise the roof, and squats
THE THANG:
Slum Dog Squats (think Hustler merkins but with squats and calf raises) 1-10 and 4-40
Parking lot mosey lap
Hustler Merkins 1-10 and 4-40
Parking lot mosey lap
Flutter Crunches (same concept but with LBCs and flutters) 1-10 and 4-40
Parking lot mosey lap
Grab the soaking wet heavy blocks
100 block bench press and 200 flutters broken up 20-40×5
Parking lot mosey lap
50 block curls and 50 big boys broken up 10-10×5
Parking lot mosey lap
Put up blocks
Lung walk to COT
MARY: some more abs at the end
ANNOUNCEMENTS: ?!?
COT:
Q: Misfire
PAX: Kilt, Sheets, Misfire
FNGs: None
COUNT: 3
WARMUP:
parking lot lap mosey, LBAC forward and backward, raise the roof, and squats
THE THANG:
Slum Dog Squats (think Hustler merkins but with squats and calf raises) 1-10 and 4-40
Parking lot mosey lap
Hustler Merkins 1-10 and 4-40
Parking lot mosey lap
Flutter Crunches (same concept but with LBCs and flutters) 1-10 and 4-40
Parking lot mosey lap
Grab the soaking wet heavy blocks
100 block bench press and 200 flutters broken up 20-40×5
Parking lot mosey lap
50 block curls and 50 big boys broken up 10-10×5
Parking lot mosey lap
Put up blocks
Lung walk to COT
MARY: some more abs at the end
ANNOUNCEMENTS: ?!?
COT: