AO: the_castle
Q: Turncoat
PAX: Wannabe, Turnpike, Wham, Kamikaze, Dog-Faced Gremlin, Wiki
FNGs: None
COUNT: 7
WARMUP:
Side straddle hop x 20
Through the tunnel x 15
Little babies forward and back x 20
Raise the roof x 20
Butterfly stretch
Hurdler stretch
THE THANG:
Grab medicine balls and Cusak to the 4 way
Circle up and in cadence:
Curls x 10
Overhead press x 10
Tricep extensions x 10
Leave medicine balls and run to Ft Jax Blvd and back stopping 5 times along the way to do the following exercises OYO:
Q: Turncoat
PAX: Wannabe, Turnpike, Wham, Kamikaze, Dog-Faced Gremlin, Wiki
FNGs: None
COUNT: 7
WARMUP:
Side straddle hop x 20
Through the tunnel x 15
Little babies forward and back x 20
Raise the roof x 20
Butterfly stretch
Hurdler stretch
THE THANG:
Grab medicine balls and Cusak to the 4 way
Circle up and in cadence:
Curls x 10
Overhead press x 10
Tricep extensions x 10
Leave medicine balls and run to Ft Jax Blvd and back stopping 5 times along the way to do the following exercises OYO:
Merkin dogs (a merkin followed by a downward dog motion – you are welcome for this genius idea) x 10
Shuffle squats x 10
Katniss crunches x 10 (5 a side)
Once back at the 4 way Cusak blocks up the hill. At the top of the hill do the following exercises:
Medicine ball slams x 10 oyo
Curls x 10 in cadence
Overhead presses x 10 in cadence
Tricep extensions x 10 in cadence
Throw medicine balls down bill and bring back to COT and put away
Circle up for one more set of Merkin Dogs, shuffle squats and Katniss crunches.
Stretch for last 2 minutes
:alert: ANNOUNCEMENTS :alert: :
Epworth boys workout at 3 pm on Saturday
COT:
Prayers for the O’Neal family