AO: Coliseum
Q: Miyagi ,
PAX: Ocho, Miyagi, Supply Chain, Loud Mouth, Gilmore, Shake and Bake, Lefty, Beethoven, Gilligan, Paterno, Drebin, Toll Road, Commander, Chef, Figgy Pudding, Bing Bong
FNGs: 2 Figgy Pudding, Bing Bong
COUNT: 16
CONDITIONS: perfect for working out
Q: Miyagi ,
PAX: Ocho, Miyagi, Supply Chain, Loud Mouth, Gilmore, Shake and Bake, Lefty, Beethoven, Gilligan, Paterno, Drebin, Toll Road, Commander, Chef, Figgy Pudding, Bing Bong
FNGs: 2 Figgy Pudding, Bing Bong
COUNT: 16
CONDITIONS: perfect for working out
WARMUP: LBAC’s, Pool Pissers, Moroccan Night Clubs, Copperhead Squats, Windmills
THE THANG:
Burpee Ladder: 5, 10, 15, 20, etc
First 2 rounds are 8 minutes each, then rounds 3 & 4 are 7 minutes each. Mosey between rounds.
1. Burpees and Air Squats
2. Burpees and Flutterkicks
3. Burpees and Lunges
4. Burpees and 4-count SSH’s
MARY: n/a
ANNOUNCEMENTS:
– Salt & Light Conference: shadowbrookchurch.org/saltandlight-oneday
– Log your burpees: f3maba.com/
COT: prayers said and unsaid