Q: Ebert
Conditions: 72 and Humid
Disclaimer: Ebert
BOM: Ebert
Pledge of Allegiance
The Thang
Warm-up
Move to the basketball court
10 SSH IC
10 Burpees
10 Toppling Windmills IC
10 Through the Tunnel IC
10 Imperial Walkers IC
10 Mountain Climbers IC
10 Michael Phelps IC
Tabata
First, YHC made the PAX go get blocks to be used during the session.
Each exercise will be repeated 2 times for a total of 46 seconds, AMRAP. Why 46, WHY NOT! After each exercise, there will be 1 minute of rest, which will not be rest at all. Your YHC will call bear crawls, runs, lunge walks, etc. between stations.
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Merkins (Hand on Block, other hand on ground, switch for 2nd round)
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Squats
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Presses
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Curls for the Girls
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Triceps extensions
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Uneven Merkins (One hand in front, one hand behind)
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Sprinters Lunges
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Carolina Dry Docks
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Single Arms Rows (2 rounds on each arm)
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Skull crushers
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Hamstring Destruction (2 rounds on each arm)
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Block-bell swings
Arnold Fonda’s
Going to bring this to every AO I visit now.
Count-a-Rama
Name-a-Rama
Announcements
5/19- Mud Run
5/19- Ebert Q’s at CAT
5/26- The Mission (Nantan has called us out to support) 8:30 AM Finley Park
6/30- GoRuck Light
Prayer Requests
Praise for Hoboken’s Father
Pray for Push-It and sickness
COT
Moleskin
Man cards were readily revoked today. Had to be there. Shall not be repeated.