Weather: 58 and absolutely gorgeous
19 PAX won the first battle of the day, rolled out of bed, and hit the AO to get better.
COP – Rudy
Disclaimer
Prayer
Warm-up
TTT – 10 IC
Merkins – 10 IC
LBAC – 10 IC
LBAC Reverse – 10 IC
The Thang
Simple rotation – Chest->Legs->Core->Cardio->Run for 1 minute each then rinse and repeat for 6 rounds
Round 1
Thumbs Up Merkin
Side Lunge Jump
Sphinx Crunch Hold
High Knees
Run across the field and back
Round 2
Gump Jump Merkin
Spiderman Squat
Swimmer Plank
Burpee
Run across the field and back
Round 3
Diamond Merkin
1 Leg Jump
Alphabet Soup
Slalom Hop
Run across the field and back
Round 4
5 Point Merkin
Warrior Squat Lunge
Scissor Twist
Think Drill
Run across the field and back
Round 5
Plank Walker
Diamond Hop
Mountain Climber
Quick Feet
Run across the field and back
Round 6
Staggered Merkin
Roadrunner
Downward Dog Crunch
Super Burpee
Run across the field and back
COT
Countarama
Namearama
Kingsport launch is being planned. Be looking for guys to plug in to the new AO.
Reminder of the family day coming up July 15th 4:30-7:30. Donatello will send out info soon.
Leave a Reply
You must be logged in to post a comment.