Q: Loud Mouth ,
PAX: McFly, Paterno, Supply Chain, Luau (F3 Gwinnett), Big Squeeze, Loud Mouth, Gilmore, Tinkle (James)
FNGs: 1 Tinkle (James)
COUNT: 8
CONDITIONS:muggy but a little cooler
WARMUP:SSH, PPs, Weed Pickers, Windmill
THE THANG: Draw number out of hat for reps at each station: 7,23 or 52
Station 1
Upper: Merkins
Core: American Hammers (double count – 1,1 – 2,2)
Lower: Squats with Coupon
RUN → Draw your number
Station 2
Upper: Bench Press with Coupon
Core: Freddy Mercurys (alpha count)
Lower: Reverse Lunges (coupon if you want)
RUN → Draw your number
Station 3
Upper: Dips
Core: Big Boys (normal count)
Lower: Jump Squats
RUN → Draw your number
Station 4
Upper: Overhead Press
Core: Flutter Kicks (alpha count)
Lower: Walking Lunges
RUN → Draw your number
Station 5
Upper: Curls for the Gurls
Core: Little Baby Crunches (alpha count)
Lower: Monkey Humpers
RUN → Draw your number
Station 6
Upper: Incline Merkins
Core: Penguins (Heel Touches, alpha count)
Lower: Sumo Squats
RUN → Draw your number
Station 7
Upper: Upright Row
Core: Plank Jacks (normal count)
Lower: Jump Lunges
MARY: nah no time
ANNOUNCEMENTS:
– Multiple Manniversary next week and VQ for McFly
COT:
– Tinkle-laid off from job, looking for work, moved here from NY
– Supply chain – brother lost child
– Luau – Forbes recovering from successful Quad bypass surgery f and coworker who husband passed
– Pigskin football lock in