AO: The Bluffs
Q: MC ,
PAX: Double Fault(40/100 posts), G String, Mutt, MC, Toll Road, Meatloaf, Luau (F3 Gwinnett)
FNGs: None
COUNT: 7
CONDITIONS: around the freezing point of water at sea level; dry
WARMUP: Michael Phelps, Moroccan Night Club, Frankenstein, High Knees, Bone the Fish, Mosey, Motivator (5)
THE THANG:
– 4 minutes of (5 Merkins, roll over, 5 4-count flutter kick:: Repeat til time)
– 4 minutes of (10 LBCs, crab walk to curb, 10 dips:: Repeat til time)
– Mosey to road, wait for school bus, 10 Monkey Humpers within a few feet of big yellow school bus
– 3 minutes of (15 Chest Presses w/ coupon, then 15 4-count Plank Jacks:: Repeat til time)
– 3 minutes of (5 WW3 Situps, then 5 Skull Crushers w/ coupon:: Repeat til time)
– Mosey ’round flag pole
– 3 minutes of (10 Kettle Bell Swings, then 10 OHP :: Repeat til time)
– 3 minutes of (15 Weighted squats, then 15 Curls :: Repeat til time)
– Mosey to flag pole
MARY: Flutter kicks, rope climb, box cutter, hello dollies, clap under 90 degree leg…)
ANNOUNCEMENTS: Poker next Friday, some good ideas for pranks…iykyk
COT:lots of prayers
Q: MC ,
PAX: Double Fault(40/100 posts), G String, Mutt, MC, Toll Road, Meatloaf, Luau (F3 Gwinnett)
FNGs: None
COUNT: 7
CONDITIONS: around the freezing point of water at sea level; dry
WARMUP: Michael Phelps, Moroccan Night Club, Frankenstein, High Knees, Bone the Fish, Mosey, Motivator (5)
THE THANG:
– 4 minutes of (5 Merkins, roll over, 5 4-count flutter kick:: Repeat til time)
– 4 minutes of (10 LBCs, crab walk to curb, 10 dips:: Repeat til time)
– Mosey to road, wait for school bus, 10 Monkey Humpers within a few feet of big yellow school bus
– 3 minutes of (15 Chest Presses w/ coupon, then 15 4-count Plank Jacks:: Repeat til time)
– 3 minutes of (5 WW3 Situps, then 5 Skull Crushers w/ coupon:: Repeat til time)
– Mosey ’round flag pole
– 3 minutes of (10 Kettle Bell Swings, then 10 OHP :: Repeat til time)
– 3 minutes of (15 Weighted squats, then 15 Curls :: Repeat til time)
– Mosey to flag pole
MARY: Flutter kicks, rope climb, box cutter, hello dollies, clap under 90 degree leg…)
ANNOUNCEMENTS: Poker next Friday, some good ideas for pranks…iykyk
COT:lots of prayers