Discaimer/BOM/Prayer
Warmup:
Chumbawumba; SSH until chorus starts (I get knocked down but I get up again ) hit the deck and continue until song starts back. Repeat. 3 minutes
Continue warmup,
- LBAC x 10 forward 10 reverse IC,
- IW x 10 IC,
- Hillbilly x 10 IC,
- LBC x 15 IC
The Thang:
Mosey to blocks and get cinder block or 2 king size bricks, mosey behind shovel flag for block routine
- 1 block merkin
- 1 squat
- 1 curl for the girls
- 1 overhead press
- 1 Tricep Ext.
- 1 lung each leg
- Increase each excercise by 1 rep, Rinse and Repeat until 5 reps
- Plank until all Pax complete
- Indian run 1 lap around parking lot
- Rinse and repeat above x 4
Return Blocks to block pile, Mosey to shovel flag.
Mary:
- Ray Charles x 15 IC
- Dying Cockroach x 10 IC
COT:
- Prayer
- Thanks for all the support for the past 4 years,