AO: The Bluffs
Q: MC ,
PAX: Erik Slaymaker, Luau (F3 Gwinnett), Deep Dish, Prime-Time, MC, Toll Road, T-Bone
FNGs: None
COUNT: 7
CONDITIONS: Perfect, and complimented by a beautiful sunrise
WARMUP: Moroccan Night Clubs; Chinnoks, OHC, Seal Claps, Big Arm Circles, Michael Phelps, Arm hang, Weed pickers, mosey, high knees
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: Erik Slaymaker, Luau (F3 Gwinnett), Deep Dish, Prime-Time, MC, Toll Road, T-Bone
FNGs: None
COUNT: 7
CONDITIONS: Perfect, and complimented by a beautiful sunrise
WARMUP: Moroccan Night Clubs; Chinnoks, OHC, Seal Claps, Big Arm Circles, Michael Phelps, Arm hang, Weed pickers, mosey, high knees
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: 50 foot mosey, 50 yard sprint, Bernie down/up hill
Amrap:
Weighted Squats
Weighted lunges
Bobby Hurleys
Weighted high knees
Round 3 (Arms):
Timer: 35 2-count Shoulder Tap; then 30 count, then 25, then 20
Amrap:
Curls
OHP
Chest Press
WW IIIs
MARY: 7 of them!
ANNOUNCEMENTS: Poker is on next Friday (7/17) at Chez Double Fault
COT: Travel; Toll Road’s co-worker’s recent cancer diagnosis (jaw); Luau’s friend’s quad-bypass surgery next week, T-bone’s adult kids dumb choices
*Amrap = As Many Reps As Possible –> Deep Dish – this is for you