Q: Spot
PAX: Spot, Fallout (1st F), Traitor, Huffy, Insanity, Escrow, Costanza, Oscar, Adrian, SweetTart
FNGs: None
COUNT: 10
Thanks, Escrow, for the medicine balls!
WARMUP:
SSH 4 count X 20
Through the Tunnel x 10
Imperial Walkers x 20
Lap around the track
THE THANG:
Pair up and throw the medicine ball at chest height to partner x 30
25 Merkins oyo
Medicine Ball Curls for the Girls x 30 in cadence
20 Diamond Merkins oyo
30 Medicine Ball Overhead Presses in cadence
Mosey 100 yards
25 Merkins
20 Squats
15 Burpees
Mosey 50 yards JailBreak 50 yards
30 – four count American Hammers with Medicine Balls in cadence
20 crunches oyo
20 chest press flutter kicks with medicine balls
20 crunches oyo
20 Big-Boy-situps-with-medicine-ball-
overhead-press things
20 crunches oyo
Mosey 100 yards
25 Merkins
20 Squats
15 Burpees
Mosey 50 yards JailBreak 50 yards
30 Goblet Squats with medicine ball in cadence
20 slow calf raises with medicine ball
30 man makers with medicine ball
20 slow calf raises with medicine ball
20 lunges with medicine ball
20 slow calf raises with medicine ball
Mosey 100 yards
25 Merkins
20 Squats
15 Burpees
Mosey 50 yards JailBreak 50 yards
MARY:
30 curls for the girls with the medicine ball
Merkin Ring of Fire (1 rep, 2, 3, 5)
ANNOUNCEMENTS:
Snowflake is back working out. Nadine is stable and home.
COT:
Thankful for the day. Thankful for the men.