AO: the_castle
Q: Selfie
PAX: Selfie, Buc-ee, Fergie, Katniss, Mimosa, Wannabe, Wham, grilz, Wiki
FNGs: None
COUNT: 9
DISCLAIMER
WARMUP:
SSH, Little Baby Arm Circles, overhead claps, through the tunnel, windmill, slow-fast merkins
THE THANG:
Run with bricks to Davant. At each intersection on the way, do 10 overhead press, 10 shadow boxers, 20 curls, 5 burpees.
Leave the bricks and run to the top of Davant. At the top do 15 iron crosses, 20 LBCs, 20 flutter kicks, 20 katniss crunch (10 each side). Run back to the bricks, do the brick exercises and repeat.
After two laps of Davant, cusack the bricks back to the clubhouse. Stop at each intersection for brick exercises. Take one trip up liberal hill, and return the bricks.
:alert: ANNOUNCEMENTS :alert: :
Lunch next Friday 8/9
COT:
Q: Selfie
PAX: Selfie, Buc-ee, Fergie, Katniss, Mimosa, Wannabe, Wham, grilz, Wiki
FNGs: None
COUNT: 9
DISCLAIMER
WARMUP:
SSH, Little Baby Arm Circles, overhead claps, through the tunnel, windmill, slow-fast merkins
THE THANG:
Run with bricks to Davant. At each intersection on the way, do 10 overhead press, 10 shadow boxers, 20 curls, 5 burpees.
Leave the bricks and run to the top of Davant. At the top do 15 iron crosses, 20 LBCs, 20 flutter kicks, 20 katniss crunch (10 each side). Run back to the bricks, do the brick exercises and repeat.
After two laps of Davant, cusack the bricks back to the clubhouse. Stop at each intersection for brick exercises. Take one trip up liberal hill, and return the bricks.
:alert: ANNOUNCEMENTS :alert: :
Lunch next Friday 8/9
COT: