AO: Thunder
Q: Phlegm
PAX: Spot, Mud Dawg ( 2nd F), Dog-Faced Gremlin, Insanity, SmokeScreen
FNGs: None
COUNT: 6
WARMUP: Michael Phelps, Leg Stretches, Imperial Walkers, LBAC forward x 20, Reverse LBAC x 20.
THE THANG: Raise the Roof x 50 IC, Spot LBC’s x 40 IC, 30 Merkins IC, 10 Dips IC, 10 Baby Big Sit ups OYO. Then we repeat 50 Raise the Roof, Spot LBC’x x 40, Merkins x 20, Dips x 20, 10 Big Boys (all single count/OYO) for 3 rounds. Plank between rounds to let the 6 catch up.
Squat x 20, Freddie Mercury x 20, Flutter Kick x 20, Iron Cross x 20, squat on wall with arms out while 6 catches up then 30 count altogether. Repeat x 2.
MARY: 30 incline merkins, 30 decline Merkins.
ANNOUNCEMENTS: Come to Mission Q at Memorial Park at 8:30 AM if you can.
COT: Prayers for Biggie Smalls who gets surgery this week. Congrats to DFG on his big news.
Q: Phlegm
PAX: Spot, Mud Dawg ( 2nd F), Dog-Faced Gremlin, Insanity, SmokeScreen
FNGs: None
COUNT: 6
WARMUP: Michael Phelps, Leg Stretches, Imperial Walkers, LBAC forward x 20, Reverse LBAC x 20.
THE THANG: Raise the Roof x 50 IC, Spot LBC’s x 40 IC, 30 Merkins IC, 10 Dips IC, 10 Baby Big Sit ups OYO. Then we repeat 50 Raise the Roof, Spot LBC’x x 40, Merkins x 20, Dips x 20, 10 Big Boys (all single count/OYO) for 3 rounds. Plank between rounds to let the 6 catch up.
Squat x 20, Freddie Mercury x 20, Flutter Kick x 20, Iron Cross x 20, squat on wall with arms out while 6 catches up then 30 count altogether. Repeat x 2.
MARY: 30 incline merkins, 30 decline Merkins.
ANNOUNCEMENTS: Come to Mission Q at Memorial Park at 8:30 AM if you can.
COT: Prayers for Biggie Smalls who gets surgery this week. Congrats to DFG on his big news.