AO: ao-burn
Q: Dovetail
PAX: Denny’s, HuggyBear, Change Order, Dovetail
FNGs: None
COUNT: 4
CONDITIONS: cold rain
WARMUP: ssh, popeye punches,weed pickers, mosey all 15 count
THE THANG:
The Thang:
B-R-E-A-K-F-A-S-T BD BD” for “birthday beatdown”. PAX was asked to stay together at the end of each round for a mosey around the parking lot between exercises.
B -ig Boys (55)
R -everse Crunch (55)
E – arl Fonda (55) (on side 1upward jane fonda, 2 down, 3bring leg to chest, and back, legs don’t touch ground. (Surprisingly hard)
A -merican hammers (55 alpha)
K – nee Triceps Merkin
F -reddie Mercury (55 alpha)
A -lternating shoulder taps (55 alpha)
S -quats (55) ea
T -riple Nickel (run to one side of pavilion for 5 derkins using the steps, and back to the bottom for 5 x Monkey humpers. We did 5 rounds.
Q: Dovetail
PAX: Denny’s, HuggyBear, Change Order, Dovetail
FNGs: None
COUNT: 4
CONDITIONS: cold rain
WARMUP: ssh, popeye punches,weed pickers, mosey all 15 count
THE THANG:
The Thang:
B-R-E-A-K-F-A-S-T BD BD” for “birthday beatdown”. PAX was asked to stay together at the end of each round for a mosey around the parking lot between exercises.
B -ig Boys (55)
R -everse Crunch (55)
E – arl Fonda (55) (on side 1upward jane fonda, 2 down, 3bring leg to chest, and back, legs don’t touch ground. (Surprisingly hard)
A -merican hammers (55 alpha)
K – nee Triceps Merkin
F -reddie Mercury (55 alpha)
A -lternating shoulder taps (55 alpha)
S -quats (55) ea
T -riple Nickel (run to one side of pavilion for 5 derkins using the steps, and back to the bottom for 5 x Monkey humpers. We did 5 rounds.
B – ulgarian Split Squat or (mod) Bird Dogs
D – ollys (55) Arms behind head, Flat on back Legs close and open (Mary style)
B -urpees (55) Ring of Fire
D – ry docks (55)
MARY: no time
ANNOUNCEMENTS:
COT: Cecil finds balance, friends out of work, Change Order daughter head injury, Catan on comeing of age trip to NY. Prayers for peaceful transfer of power this week. Pax sang happy birthday to Q