AO: ao-yard
Q: Deuces
PAX: Saints (3/135), Quick Release (1/175), Gus (Jordan Carpenter), Squeeky, Skidz, The Floaties (4/100), Coconut, Squid (Ryan Smith), Moen (2/100)
FNGs: None
COUNT: 10
CONDITIONS: freezing cold 29 degrees
WARMUP: Mosey to retrieve coupon, SSHs, TTTs, LBACs, PPs, and mosey one lap around the lawn.
THE THANG:
*Each exercise x 15 reps; run to fountain and back between each round. Do as many rounds as possible.
Round 1: overhead press, merkins, rows, tricep press, curls
Round 2: goblet squats, lunges, calf raises, step ups, hip thrusters, plank with alternating rows
Round 3: American hammers, plank for 1 minute, leg raises, blockies, bicycle crunches
ANNOUNCEMENTS: none
COT: praises mentioned, prayers for teachers and students, new babies and moms to be healthy, NOLO victims and families/friends, and everyone dealing with cancer
Q: Deuces
PAX: Saints (3/135), Quick Release (1/175), Gus (Jordan Carpenter), Squeeky, Skidz, The Floaties (4/100), Coconut, Squid (Ryan Smith), Moen (2/100)
FNGs: None
COUNT: 10
CONDITIONS: freezing cold 29 degrees
WARMUP: Mosey to retrieve coupon, SSHs, TTTs, LBACs, PPs, and mosey one lap around the lawn.
THE THANG:
*Each exercise x 15 reps; run to fountain and back between each round. Do as many rounds as possible.
Round 1: overhead press, merkins, rows, tricep press, curls
Round 2: goblet squats, lunges, calf raises, step ups, hip thrusters, plank with alternating rows
Round 3: American hammers, plank for 1 minute, leg raises, blockies, bicycle crunches
ANNOUNCEMENTS: none
COT: praises mentioned, prayers for teachers and students, new babies and moms to be healthy, NOLO victims and families/friends, and everyone dealing with cancer