AO: the_castle
Q: Selfie
PAX: Burgundy, Fergie, High Stick, Kamikaze, Selfie, Special K, Wannabe, Wham, Turncoat, Turnpike
FNGs: None
COUNT: 10
WARMUP:
SSH
Little Baby Arm Circles
Raise the roof
Through The Tunnel
THE THANG:
Grab a set of bricks, running to Retreat Ln. At each stop on the right, do 10 curls, 10 shadow boxers, 10 overheads. On our way to the Retreat hill, we passed Bubbles blatant disregard for KG neighborhood standards with that ugly ugly Baltimore Ravens flag.
At the top of the hill repeat GO, at the bottom start with B then back up. Repeat until you’ve got BILLS:
Groiners x10
Overhead press x10
Q: Selfie
PAX: Burgundy, Fergie, High Stick, Kamikaze, Selfie, Special K, Wannabe, Wham, Turncoat, Turnpike
FNGs: None
COUNT: 10
WARMUP:
SSH
Little Baby Arm Circles
Raise the roof
Through The Tunnel
THE THANG:
Grab a set of bricks, running to Retreat Ln. At each stop on the right, do 10 curls, 10 shadow boxers, 10 overheads. On our way to the Retreat hill, we passed Bubbles blatant disregard for KG neighborhood standards with that ugly ugly Baltimore Ravens flag.
At the top of the hill repeat GO, at the bottom start with B then back up. Repeat until you’ve got BILLS:
Groiners x10
Overhead press x10
Burpees x5
Imperial walkers x10
Lunges x15
Lbcs x20
Squats x25
Run back to the AO stopping for same brick exercises at each stop on right.
Finish with iron crosses, lbcs and Russian twists.
ANNOUNCEMENTS:
COT: