AO: The Bluffs
Q: Deep Dish , MC
PAX: Double Fault(40/100 posts), MC, Toll Road, Deep Dish, Mutt, Meatloaf, None, None
FNGs: 1 None
COUNT: 6
CONDITIONS: 49
WARMUP: yes, arms, legs and back
THE THANG:
We had coupons and dumbbells
While someone set the pace by running to the flag pole and back we rotated doing exercises
10 lbs dumbbell
1. Farmers carry
2. Rifle carry
3. Reverse lunge
4. Seesaw row
Coupon
1. Thrusters
2. Skull crushers
3. Bench press
4. Shoulder press
20 lbs dumbbell
1. Curls
2. Squats
3. Calf raises
4. Sumo squat
10 lbs dumbbells
1. Grip curls
2. Side raises
3. Glute bridge
4. Shakira
5 lbs dumbbells
1. overhead claps
2. Seal claps
3. Rapid punches
4. Merkin rows
Q: Deep Dish , MC
PAX: Double Fault(40/100 posts), MC, Toll Road, Deep Dish, Mutt, Meatloaf, None, None
FNGs: 1 None
COUNT: 6
CONDITIONS: 49
WARMUP: yes, arms, legs and back
THE THANG:
We had coupons and dumbbells
While someone set the pace by running to the flag pole and back we rotated doing exercises
10 lbs dumbbell
1. Farmers carry
2. Rifle carry
3. Reverse lunge
4. Seesaw row
Coupon
1. Thrusters
2. Skull crushers
3. Bench press
4. Shoulder press
20 lbs dumbbell
1. Curls
2. Squats
3. Calf raises
4. Sumo squat
10 lbs dumbbells
1. Grip curls
2. Side raises
3. Glute bridge
4. Shakira
5 lbs dumbbells
1. overhead claps
2. Seal claps
3. Rapid punches
4. Merkin rows
MARY: yes
ANNOUNCEMENTS: none
COT: Meatloaf bed build and Double Fault(40/100 posts) trip to see Alex