AO: The Tracks
Q: Lightweight ,
PAX: Birdie, Big Cheese, ratatouille (Greg Retz), Lightweight, Pigskin, Chopsticks, Not Potty Mouth
FNGs: None
COUNT: 7
CONDITIONS: Moderate, little breezy, little humid
WARMUP: Little baby arm circles, seal claps, weed pickers, SSHs, mosey
THE THANG:
10 SSH -> 20 1.3 Goblet Squats -> 30 Big Boy Situps -> 40 KB Swings -> 50 1.3 Bentover Rows -> 50 1.3 Merkins -> 40 1.3 Curls -> 30 1.3 Dips -> 20 Toe Touches -> 10 Shoulder Taps (Alpha) with a lap to top of green in between each stage. 1.3 indicates to do the bottom third of a rep, then back down, then full ROM as one rep.
MARY: Pass The Merkin, Pass The Burpee
ANNOUNCEMENTS: BrewRuck, Baseball and Miyagi’s last workout and breakfast all coming soon.
COT: The family from Birdie’s church, Ratatouille’s work proposal, Pigskin’s daughter, Lightweight’s brother-in-law, Potty Mouth’s friend’s work situation, Lightweight’s wife’s medical residency graduation, pregnancy (September 25th due!) and new job
Q: Lightweight ,
PAX: Birdie, Big Cheese, ratatouille (Greg Retz), Lightweight, Pigskin, Chopsticks, Not Potty Mouth
FNGs: None
COUNT: 7
CONDITIONS: Moderate, little breezy, little humid
WARMUP: Little baby arm circles, seal claps, weed pickers, SSHs, mosey
THE THANG:
10 SSH -> 20 1.3 Goblet Squats -> 30 Big Boy Situps -> 40 KB Swings -> 50 1.3 Bentover Rows -> 50 1.3 Merkins -> 40 1.3 Curls -> 30 1.3 Dips -> 20 Toe Touches -> 10 Shoulder Taps (Alpha) with a lap to top of green in between each stage. 1.3 indicates to do the bottom third of a rep, then back down, then full ROM as one rep.
MARY: Pass The Merkin, Pass The Burpee
ANNOUNCEMENTS: BrewRuck, Baseball and Miyagi’s last workout and breakfast all coming soon.
COT: The family from Birdie’s church, Ratatouille’s work proposal, Pigskin’s daughter, Lightweight’s brother-in-law, Potty Mouth’s friend’s work situation, Lightweight’s wife’s medical residency graduation, pregnancy (September 25th due!) and new job