AO: ao-tracks
Q: Birdie (55/150)
PAX: Luau (92/200), Holy Water, Pigskin (53/175), Chopsticks, Miyagi, Birdie (55/150)
FNGs: None
COUNT: 6
CONDITIONS: warm & perfect
WARMUP: disclaimer and moseyed around the green area for Wind Mill, Weed Picker, SSH, Copper Head Squat, Imperial Walker & Moroccan Night Club.
THE THANG: YHC indicated 4 stations along the green. Started with 1 then 2 before next station, you must go back to station 1 & perform the exercise on each station. So it’s 1-2-1-2-3-2-1-2-3-4-3-2-1. The reps 10-15-20-25
– Round 1 – ABS
– American Hammer (AC)
– Crunch Frog
– Box Cutter
– Reverse Crunch
– Round 2: Legs
– Lunges (AC)
– Jump Squat
– Gorilla Humper
– Plank Jack
– Round 3: Arms
– Mercan
– Peter Parker (AC)
– Carolina Dry Dock
– Overhead Clap
Q: Birdie (55/150)
PAX: Luau (92/200), Holy Water, Pigskin (53/175), Chopsticks, Miyagi, Birdie (55/150)
FNGs: None
COUNT: 6
CONDITIONS: warm & perfect
WARMUP: disclaimer and moseyed around the green area for Wind Mill, Weed Picker, SSH, Copper Head Squat, Imperial Walker & Moroccan Night Club.
THE THANG: YHC indicated 4 stations along the green. Started with 1 then 2 before next station, you must go back to station 1 & perform the exercise on each station. So it’s 1-2-1-2-3-2-1-2-3-4-3-2-1. The reps 10-15-20-25
– Round 1 – ABS
– American Hammer (AC)
– Crunch Frog
– Box Cutter
– Reverse Crunch
– Round 2: Legs
– Lunges (AC)
– Jump Squat
– Gorilla Humper
– Plank Jack
– Round 3: Arms
– Mercan
– Peter Parker (AC)
– Carolina Dry Dock
– Overhead Clap
MARY: Gas Pumper, BBS, Oblique & Je-Lo.
ANNOUNCEMENTS: HAlpha Day & Alpha Spring Convergence @ Rubicon/Wills Park – Saturday May 3 @ 7am.
COT: Prayer for Pigskin (53/175) moving.