AO: ao-tracks
Q: Precious
PAX: Luau (182/200), Birdie (110/150), Chopsticks, lemon
FNGs: None
COUNT: 5
CONDITIONS:65°
WARMUP: 15 ssh, 10 oh claps, 10 seal claps, 10 windmills
THE THANG:
Mosey to stage
Do rise sets 4 stations, 4 corner style go to any corner in any order, come back. Do different transportation to each area
to center and do exercise
At center: regular mercans 10 reps
Station one: diamond mercans. Lunge walk
Station two: incline mercans. Bernie sanders
Station three: decline mercans. Karaoke
Station four: archer mercans. Sprint.
10 20 30
Q: Precious
PAX: Luau (182/200), Birdie (110/150), Chopsticks, lemon
FNGs: None
COUNT: 5
CONDITIONS:65°
WARMUP: 15 ssh, 10 oh claps, 10 seal claps, 10 windmills
THE THANG:
Mosey to stage
Do rise sets 4 stations, 4 corner style go to any corner in any order, come back. Do different transportation to each area
to center and do exercise
At center: regular mercans 10 reps
Station one: diamond mercans. Lunge walk
Station two: incline mercans. Bernie sanders
Station three: decline mercans. Karaoke
Station four: archer mercans. Sprint.
10 20 30
MARY: flutter kicks, lbcs, oblique crunches, box cutters, bbs, j-los, plank
ANNOUNCEMENTS: special q at wolf den sat, C-saup Sept 12th, survival ruck, Sept 22nd, iron Pax,
COT: work for Birdie (110/150) , car repair Precious