AO: Sandlot
Q: Redcoat ,
PAX: Boardwalk, Venus, Stogie, Chopsticks, Forrest Lybarger, Redcoat, El Capitan, Strudel
FNGs: None
COUNT: 8
WARMUP:
warmed up arms; stretched legs
=====
THE THANG:
Gorilla Complex
With a cinder block, perform the following OYO without stop:
8 Curls For Girls,
8 High Pulls,
8 Overhead Presses,
8 Tricep Extensions,
8 Merkins.
quick mosey around the fountain for a brief upper body recovery,
Rinse and Repeat 8 Times.
——
Headed down to splash pad for mini partner leg workout:
PAX performed Romanian deadlifts, accumulating the following totals as partners:
100 RDLs
50 one-leg RDL
50 one-leg RDL on the other leg
While one partner does RDLs, other partner does 50 calf raises on the stairs.
—–
Finisher: Beat the Clock
In a merkin position with feet up on coupon, PAX performs 12 merkins, then rotates left 30 degrees (keeping feet on block and staying in high plank), performs 11 merkins, then rotates and does 10 merkins, and so on, rotating around their coupon and completing a decreasing number of merkins at each stop on the clock face, for a total of 78 merkins.
=====
ANNOUNCEMENTS:
This Saturday 8/1, 7 AM, bridge-ao in peachtree corners: 2.0-friendly beatdown
Labor Day: Gwinnett Convergence beatdown at ao-sandlot!
COT:
Prayers for Picasso and Hackeysack travelling for work this week
Q: Redcoat ,
PAX: Boardwalk, Venus, Stogie, Chopsticks, Forrest Lybarger, Redcoat, El Capitan, Strudel
FNGs: None
COUNT: 8
WARMUP:
warmed up arms; stretched legs
=====
THE THANG:
Gorilla Complex
With a cinder block, perform the following OYO without stop:
8 Curls For Girls,
8 High Pulls,
8 Overhead Presses,
8 Tricep Extensions,
8 Merkins.
quick mosey around the fountain for a brief upper body recovery,
Rinse and Repeat 8 Times.
——
Headed down to splash pad for mini partner leg workout:
PAX performed Romanian deadlifts, accumulating the following totals as partners:
100 RDLs
50 one-leg RDL
50 one-leg RDL on the other leg
While one partner does RDLs, other partner does 50 calf raises on the stairs.
—–
Finisher: Beat the Clock
In a merkin position with feet up on coupon, PAX performs 12 merkins, then rotates left 30 degrees (keeping feet on block and staying in high plank), performs 11 merkins, then rotates and does 10 merkins, and so on, rotating around their coupon and completing a decreasing number of merkins at each stop on the clock face, for a total of 78 merkins.
=====
ANNOUNCEMENTS:
This Saturday 8/1, 7 AM, bridge-ao in peachtree corners: 2.0-friendly beatdown
Labor Day: Gwinnett Convergence beatdown at ao-sandlot!
COT:
Prayers for Picasso and Hackeysack travelling for work this week