AO: thunder
Q: Dog-Faced Gremlin
PAX: Adrian, Huffy (CBHM Masters Champ), Dog-Faced Gremlin, Phlegm, Insanity, Betamax, Bucket Truck, Oscar
FNGs: None
COUNT: 8
WARMUP:
SSH x 15 IC
2 Burpees
LBAC x 10 IC, Reverse x 10 IC
Joel Osteens x 10 IC
Prison Squat x 10 IC
Sumo Squat x 10 IC
Running with Scissors x 10 IC
Track Lap x 1
Mosey to Queen St
THE THANG:
Bottom of Hill Each Time x5 Merkins
Run to Top of Hill-
Complete 1 exercise: OYO
Jump Squats x 20
Flutter Kicks x 20 4CT
LBC x 20 3CT
Alternating Shoulder Taps x 20 Each Side
Donkey Kicks x 20
American Hammers x 20
Box Cutters x 20
Big Boys x 20
Peter Parkers x 10 Each Side
Bonnie Blairs x 15 Each Side
Wide Merkins x 20
Must Run Up Hill a minimum-
Backwards x 2
Carioca x 2
Skip x 2
Q: Dog-Faced Gremlin
PAX: Adrian, Huffy (CBHM Masters Champ), Dog-Faced Gremlin, Phlegm, Insanity, Betamax, Bucket Truck, Oscar
FNGs: None
COUNT: 8
WARMUP:
SSH x 15 IC
2 Burpees
LBAC x 10 IC, Reverse x 10 IC
Joel Osteens x 10 IC
Prison Squat x 10 IC
Sumo Squat x 10 IC
Running with Scissors x 10 IC
Track Lap x 1
Mosey to Queen St
THE THANG:
Bottom of Hill Each Time x5 Merkins
Run to Top of Hill-
Complete 1 exercise: OYO
Jump Squats x 20
Flutter Kicks x 20 4CT
LBC x 20 3CT
Alternating Shoulder Taps x 20 Each Side
Donkey Kicks x 20
American Hammers x 20
Box Cutters x 20
Big Boys x 20
Peter Parkers x 10 Each Side
Bonnie Blairs x 15 Each Side
Wide Merkins x 20
Must Run Up Hill a minimum-
Backwards x 2
Carioca x 2
Skip x 2
ANNOUNCEMENTS:
Lexington Mergence Bootcamp on Saturday
COT:
Safe Travels for Bucket and Phlegm Daughters
God shine down on Adrians family friend with illness. Bring it In and Out!! Thank you to my PAX Bros.