AO: Ao-Pound
Q: Michael Smallwood(Bull)
PAX: Palladean, Ross (Night Light) Cargle, Michael Smallwood(Bull), Duke
FNGs: None
COUNT: 4
WARMUP:
Bear Hugs 10 IC
Copper Head Squats 10 IC
High Knees 10 IC
Overhead Claps 10 IC
Ease down to the shed and pick up two discount coupons
THE THANG:
Tabata Time!!! 45 seconds on/10 seconds off. Hence, 55
1st group of three exercises
Brick Fly’s
Nose Breakers
Birkins
Completed three rounds of each exercise, AMRAP in 45 seconds
2nd group of 3 exercises
Front Raise
Lateral Raise
Overhead Press
Completed three rounds of each exercise, AMRAP in 45 seconds
Third group of three exercises
Squats
Straightleg Deadllift
Calf Raises
Completed three rounds of each exercise, AMRAP in 45 seconds
Next exercise was OYO
Super Seven Curls for Girls
7 bottom half
7 top half
7 full
Completed two rounds before we had to return the discount coupons
Q: Michael Smallwood(Bull)
PAX: Palladean, Ross (Night Light) Cargle, Michael Smallwood(Bull), Duke
FNGs: None
COUNT: 4
WARMUP:
Bear Hugs 10 IC
Copper Head Squats 10 IC
High Knees 10 IC
Overhead Claps 10 IC
Ease down to the shed and pick up two discount coupons
THE THANG:
Tabata Time!!! 45 seconds on/10 seconds off. Hence, 55
1st group of three exercises
Brick Fly’s
Nose Breakers
Birkins
Completed three rounds of each exercise, AMRAP in 45 seconds
2nd group of 3 exercises
Front Raise
Lateral Raise
Overhead Press
Completed three rounds of each exercise, AMRAP in 45 seconds
Third group of three exercises
Squats
Straightleg Deadllift
Calf Raises
Completed three rounds of each exercise, AMRAP in 45 seconds
Next exercise was OYO
Super Seven Curls for Girls
7 bottom half
7 top half
7 full
Completed two rounds before we had to return the discount coupons
MARY:
Freddie mercury
WW1
Heels to Heaven
Box Cutter
Alphabet
ANNOUNCEMENTS:
Convergence, Anchor of Hope, Mud Run
COT:
Praise- Duke seeing some light in the tunnel
Prayer- Dill’s family with surgery recovery