AO: _Castle
Q: High Stick
PAX: Selfie, Wham, Katniss, Escrow, grilz, Turnpike, T.O.Y, Quaker, Kamikaze, High Stick, Special k (Wes Kirkland) , lamb chop (Elliott Epps)
FNGs: None
COUNT: 12
WARMUP: ssh, through the tunnel, arm circles, etc
THE THANG: reverse pyramid ladder of burpees, merkins, LBC, Carolina dry docks, block squats, block rows, brick freedom twists, block bench press, all preceded with run around intersections.
MARY: was done in workout above
ANNOUNCEMENTS: safety conscious about phones and CPR,
COT:prayers for Knoxville pax family and also for creator of todays playlist.
Q: High Stick
PAX: Selfie, Wham, Katniss, Escrow, grilz, Turnpike, T.O.Y, Quaker, Kamikaze, High Stick, Special k (Wes Kirkland) , lamb chop (Elliott Epps)
FNGs: None
COUNT: 12
WARMUP: ssh, through the tunnel, arm circles, etc
THE THANG: reverse pyramid ladder of burpees, merkins, LBC, Carolina dry docks, block squats, block rows, brick freedom twists, block bench press, all preceded with run around intersections.
MARY: was done in workout above
ANNOUNCEMENTS: safety conscious about phones and CPR,
COT:prayers for Knoxville pax family and also for creator of todays playlist.