AO: Coliseum
Q: Supply Chain ,
PAX: Beethoven, landlocked, Cable Guy, Bowser, Chef, Sand Gnat, Supply Chain, Gilmore, Commander, Loud Mouth, McFly
FNGs: None
COUNT: 11
CONDITIONS: Yes
WARMUP: Yes
THE THANG:
1. Ring of Fire: 20 of each exercise followed by run up and down the stairs.
1. box jump
2. incline merkin
3. dips
4. donkey kicks
1. Gut busters: 1 BBS X4 Hammers. Counted up to 6 BBS and 24 hammers
2. AMRAP for 8 minutes
1. 10 Blockees
2. 10 bent over rows
3. 10 curls
4. rinse and repeat
1. Circuits: partners do exercises in stations. Runners returns and make us rotate.
1. partner merkins
2. thrusters
3. coupon swings
4. BBS
5. run around lake
MARY: no time
ANNOUNCEMENTS
COT: 2 Samuel 24:24 “but I will surely buy it from you for a price; nor will I offer burnt offerings to the Lord my God with that which costs me nothing.”
Q: Supply Chain ,
PAX: Beethoven, landlocked, Cable Guy, Bowser, Chef, Sand Gnat, Supply Chain, Gilmore, Commander, Loud Mouth, McFly
FNGs: None
COUNT: 11
CONDITIONS: Yes
WARMUP: Yes
THE THANG:
1. Ring of Fire: 20 of each exercise followed by run up and down the stairs.
1. box jump
2. incline merkin
3. dips
4. donkey kicks
1. Gut busters: 1 BBS X4 Hammers. Counted up to 6 BBS and 24 hammers
2. AMRAP for 8 minutes
1. 10 Blockees
2. 10 bent over rows
3. 10 curls
4. rinse and repeat
1. Circuits: partners do exercises in stations. Runners returns and make us rotate.
1. partner merkins
2. thrusters
3. coupon swings
4. BBS
5. run around lake
MARY: no time
ANNOUNCEMENTS
COT: 2 Samuel 24:24 “but I will surely buy it from you for a price; nor will I offer burnt offerings to the Lord my God with that which costs me nothing.”