AO: The Tracks
Q: Birdie ,
PAX: Luau (F3 Gwinnett), Pigskin, Biscuit, Birdie, Pipes, Chopsticks, landlocked, Formica
FNGs: None
COUNT: 8
CONDITIONS: muggy
WARMUP: Wind Mills, Weed Picker, Mountain Man Pooper, SSH, Moroccan Night Club
THE THANG:
4 corners suicide, 4 stations, performed the exercise at each station. Started at 1 then 2, back to 1 then 2 then 3, back to 2 then 1 then 2 then 3 then 4, back to 3 then 2 then 1, plank for the sixth.
Reps: station 1: 10 – station 2: 15 – station 3: 20 – station 4: 25
Q: Birdie ,
PAX: Luau (F3 Gwinnett), Pigskin, Biscuit, Birdie, Pipes, Chopsticks, landlocked, Formica
FNGs: None
COUNT: 8
CONDITIONS: muggy
WARMUP: Wind Mills, Weed Picker, Mountain Man Pooper, SSH, Moroccan Night Club
THE THANG:
4 corners suicide, 4 stations, performed the exercise at each station. Started at 1 then 2, back to 1 then 2 then 3, back to 2 then 1 then 2 then 3 then 4, back to 3 then 2 then 1, plank for the sixth.
Reps: station 1: 10 – station 2: 15 – station 3: 20 – station 4: 25
Round 1 – ABS
– V-UPS
– CRUNCHY FROGS
– BOX CUTTERS
– REVERSE CRUNCH
Round 2 – LEGS
– BACKWARD LUNGES (AC)
– JUMP SQUAT
– GORILLA HUMPER
– PLANK JACK
Round 3 – ARMS
– ANNIE
– X-PLANK
– SCORPION DRY DOCK
– OVERHEAD CLAP
MARY: Done
ANNOUNCEMENTS: Convergence on Labor Day Monday 9/7 @ Sandlot AO
Knock out Ruck in October
COT: Done