AO: ao-sterling
Q: Deep Dish , Double Fault(40/100 posts)
PAX: Mutt, Meatloaf, Double Fault(40/100 posts), Deep Dish
FNGs: None
COUNT: 4
CONDITIONS: 63 and cool
WARMUP: yes, arms, calves and back
THE THANG: after warmups we formed in a line (side by side)
1) In a rifle carry position, we held our coupon until it was our turn to do curls
Set 1 – 15 curls each, then mosey
Set 2 – 15 curls each, then mosey
Set 3 – 10 curls each, then mosey
Set 4 – 10 curls each, then mosey
2) in a bench press position, we will do bench presses with coupon until it was our turn to do WWIII’s.
4 sets at 25 reps (100 total)
3) Hold glute bridges with coupon on lap. When it became your turn you would do Set 1 – 15, then mosey
Set 2 – 15, then mosey
Set 3 – 10, then mosey
Set 4 – 10, then mosey
4) hold a high plank, when it was your turn you would do merkins
Set 1 – 15 merkins
Set 2 – 15 merkins
MARY: no time
ANNOUNCEMENTS: knockout and bed build
COT: Meatloaf church Rising and travel.
Double Fault(40/100 posts) Alex at teen challenge
Q: Deep Dish , Double Fault(40/100 posts)
PAX: Mutt, Meatloaf, Double Fault(40/100 posts), Deep Dish
FNGs: None
COUNT: 4
CONDITIONS: 63 and cool
WARMUP: yes, arms, calves and back
THE THANG: after warmups we formed in a line (side by side)
1) In a rifle carry position, we held our coupon until it was our turn to do curls
Set 1 – 15 curls each, then mosey
Set 2 – 15 curls each, then mosey
Set 3 – 10 curls each, then mosey
Set 4 – 10 curls each, then mosey
2) in a bench press position, we will do bench presses with coupon until it was our turn to do WWIII’s.
4 sets at 25 reps (100 total)
3) Hold glute bridges with coupon on lap. When it became your turn you would do Set 1 – 15, then mosey
Set 2 – 15, then mosey
Set 3 – 10, then mosey
Set 4 – 10, then mosey
4) hold a high plank, when it was your turn you would do merkins
Set 1 – 15 merkins
Set 2 – 15 merkins
MARY: no time
ANNOUNCEMENTS: knockout and bed build
COT: Meatloaf church Rising and travel.
Double Fault(40/100 posts) Alex at teen challenge