Q: Miyagi ,
PAX: McFly, Sunshine, Beethoven, Sand Gnat, Supply Chain, Commander, Bowser, Enterprise, Toll Road, Miyagi, Gilmore, Loud Mouth
FNGs: None
COUNT: 12
CONDITIONS: humid
WARMUP: LBAC’s, Pool Pissers, Overhead Claps, Moroccan Night Clubs
THE THANG: 30 seconds each station, rotate through all stations twice:
1. Lateral Bunny Hops over Coupon
2. Jump Rope
3. Heavy Freddie’s
4. Merkin Board (targets different muscle groups)
5. Overhead Press
6. Dumbbell Lateral Raise
7. Chest Press
8. Bent Over Row (Miyagi block)
9. Weighted Jump Rope
10. Peter Parker’s
11. Curls for the Girls
12. Derkins
MAKE SURE TO GO TO challenges AND HIT THE :white_check_mark: FOR TODAY’S CHALLENGE!
GLOOM BELT: 10 rounds, 1 minute each, no break: 5 burpees then AMRAP Big Boy Sit-Ups. Miyagi won with 293 sit-ups.
MARY: 10 SSH’s in cadence
ANNOUNCEMENTS:
– wedding-themed beatdown at ao-hall-of-justice this Friday
– Enterprise challenging Miyagi for the Gloom Belt at ao-hall-of-justice on Monday, June 22nd
– Miyagi’s LAST Q on Saturday, June 27th, at ao-wolf-den with breakfast to follow
COT: prayers said and unsaid
