AO: ao-downrange
Q: Luau (149/200)
PAX: Luau (147/200), ERC, Buckeye
FNGs: 1 Buckeye
COUNT: 9
CONDITIONS:
– Hot and humid
Q: Luau (149/200)
PAX: Luau (147/200), ERC, Buckeye
FNGs: 1 Buckeye
COUNT: 9
CONDITIONS:
– Hot and humid
WARMUP:
– Slowsy around the parking lot.
– Side straddle hops
– Weed pickers
– Arm circles (forward & backward)
THE THANG:
Mosey to raised planter box:
– Step ups
– Dips
– Box jumps
– Irkins (Incline Merkins)
– Dirkins (Decline Merkins)
Mosey to back of stadium:
– Imperial walkers
– Sumo squats
– Squat jumps
Mosey to Coupon pile, and bring back to stadium. Perform below exercises as a group and then run up/down stadium steps (every set) and return to coupons:
– Curls
– Overhead presses
– Triceps extensions
– Squats
– Bent over rows
– American hammers (balancing on blocks)
Return coupons to storage and mosey back to flag.
MARY:
– Not today
ANNOUNCEMENTS:
– Bomb Squad on the Beach next Saturday.
COT:
– Health and Travel