AO: Downrange
Q: Flambeaux ,
PAX: Crab Cake (Cumming), Luau (F3 Gwinnett), Flambeaux, Gilmore, Sand Gnat
FNGs: 1 Sand Gnat
COUNT: 14
CONDITIONS: About 50 degrees
Q: Flambeaux ,
PAX: Crab Cake (Cumming), Luau (F3 Gwinnett), Flambeaux, Gilmore, Sand Gnat
FNGs: 1 Sand Gnat
COUNT: 14
CONDITIONS: About 50 degrees
WARMUP: Weed Pickers, LBACs, Pool Pissers & Moroccan Nightclubs
THE THANG:
Perform each exercise below for 50 seconds with a 10 second rest. Complete full set 3 times
(B)ench “Coupon” Press
(R)everse Crunch
(A)ustrailian Snow Angels
(V)-Up / Roll-Up
(E)lbow-to-Knee Rotate Crunch
(S)ingle Arm Row
Same format as above X 2.
(B)ig Boy Sit-ups
(A)merican Hammers with Coupon
(C)urls for the Girls
(M)erkins
(U)pright Rows
(P)lanks
MARY: Plank, Side-Plank (both sides)
ANNOUNCEMENTS: 5/9 = MaBell Q at Wolf Den.