AO: The Tracks
Q: Holy Water ,
PAX: Lemon, Birdie (110/150), Chopsticks, Luau (237/200), Miyagi, Holy Water
FNGs: None
COUNT: 6
CONDITIONS: Cold, Wet and Perfect
Q: Holy Water ,
PAX: Lemon, Birdie (110/150), Chopsticks, Luau (237/200), Miyagi, Holy Water
FNGs: None
COUNT: 6
CONDITIONS: Cold, Wet and Perfect
WARMUP: SSH and LBACS
THE THANG:
Rock pile:
Each Pax grabbed a coupon to perform the below exercises. 1st round was 25 reps of each exercise, next round was 50 and the last round was 75. After EACH exercise, PAX ran to third light post and did 5 burpees and then ran back.
Exercises:
Curls
OH Press
Coupon Squats
Overhead Press walk (with coupon) to third light post, 5 burpees and then OH Press Walk back (then ran the lap)
Skull Crushers
Bent Over Rows
All PAX finished 2 full rounds equating to 375 reps and 70 burpees. Miyagi got through 3rd round curls and OH press
MARY: No time
ANNOUNCEMENTS: Convergence and Lemon VQ next week at ao-tracks
COT: said and unsaid