10 PAX assembled for a whole body beatdown.
DISCLAIMER
PRAYER
COP
LBAC X 10 IC F/R, IW X 15 IC, SSH X 15 IC, TTT X 10 IC, WMH X 10 L/R
THE THANG
PAX DIVIDED INTO 3 GROUPS.
TIMED TOUR OF POINTS AROUND AO
EACH GROUP STARTED AT THEIR NUMBERED POINT
(NORTH END OF AO PARKING LOT)
POINT 1: LOWER
RINSE/REPEAT FOR 4 MINUTES
COUPON DEADLIFT X 10
COUPON ONE LEG STEP UPS X 10 L/R (USE CURB OR STEPS)
WMH SQUATS W/ COUPON X 10 L/R
LUNGE WALK L/R X 10
(AO PARKING LOT)
POINT 2: CARDIO
RUN FOR 4 MINUTES, LAPPING PERIMETER OF AO
SPRINT SECTION FROM SCHOOL HOUSE TO LIBRARY EACH LAP
ELEVATE PACE FOR SECTION FROM CAFE CORNER TO VISITOR CENTER EACH LAP
RETURN TO NORMAL PACE FOR ALL OTHER SECTIONS
(LIBRARY END OF AO PARKING LOT)
POINT 3: UPPER
RINSE/REPEAT FOR 4 MINUTES
MERKIN X 7
DERKIN X 7
INCLINE MERKIN X 7
COUPON CURL/OH PRESS X 10
BENT OVER ROWS X 10
UPRIGHT ROWS X 10
(GRASS, SOUTH VISITOR CENTER PARKING LOT)
POINT 4: SUCK
RINSE/REPEAT FOR 4 MINUTES
OBAMA BUNNIES X 25 YARDS
8 COUNT BLOCK MAN MAKERS X 5
BUNNY OBAMAS 25 YARDS
HANDRAIL PULLUPS X 10
(NORTH END OF VISITOR CENTER PARKING LOT)
POINT 5: CORE
RINSE/REPEAT FOR 4 MINUTES:
SIDE RAISES X 10 L/R
LBC W/ 5 PULSES AT TOP X 10
SWIMMERS 2C X 10
FLUTTER KICKS 2C X 10
MARY
FLUTTER KICKS X 20 IC (HONEYSUCKLE)
CIRCLE OF TRUST
PRAYER
MOLESKIN
ANNOUNCEMENTS
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