AO: Sterling
Q: MC ,
PAX: Double Fault(40/100 posts), MC, Deep Dish
FNGs: None
COUNT: 3
CONDITIONS: Lovely, just lovely
WARMUP: touch yo toes; LBAC (fwd & bkwd); seal claps, overhead claps, Michael Phelps, weed pickers, mosey
THE THANG: Three rounds of modified Dora:
While one PAX does “timer” exercise, other PAX do Amrap of exercise indicated; then they switch. Complete 4 Amraps per round.
Round 1 (core):
Timer: 25x Kettle Bell Swings
Amrap:
American Hammers
Reverse Crunches
Flutter Kicks
LBCs
Q: MC ,
PAX: Double Fault(40/100 posts), MC, Deep Dish
FNGs: None
COUNT: 3
CONDITIONS: Lovely, just lovely
WARMUP: touch yo toes; LBAC (fwd & bkwd); seal claps, overhead claps, Michael Phelps, weed pickers, mosey
THE THANG: Three rounds of modified Dora:
While one PAX does “timer” exercise, other PAX do Amrap of exercise indicated; then they switch. Complete 4 Amraps per round.
Round 1 (core):
Timer: 25x Kettle Bell Swings
Amrap:
American Hammers
Reverse Crunches
Flutter Kicks
LBCs
Round 2 (Legs):
Timer: 1/4 mile mosey
Amrap:
Weighted Squats
Weighted lunges
Bobby Hurleys
Weighted high knees
Round 3 (Arms):
Timer: 60 second plank
Amrap:
Curls
OHP
Chest Press
WW IIIs
MARY: no time for her today; sorry Mary
ANNOUNCEMENTS: none
COT: Double Fault to feel better; travel to Miyogi’s wedding, MCs work transition