AO: ao-the-oak
Q: Achilles Estavillo (SideOut/JabJab/Scorpion King)
PAX: W. Jason Griffith F3 Risky Business, Edgar Moran (Grasshopper), None
FNGs: 1 None
COUNT: 3
Air BnB…
Air Squat then use the Bench for certain exercises and Bricks (b) for the others.
WARMUP:
DC Stretches
Motivator – 5c
Shakira “Hips Don’t Lie” – 10c ea clock/counter clock-wise
Shin Sweeps – 10c ea leg
THE THANG:
1min Air Squats; 10 count or in-cadence count for other exercises. Walk after each thang.
Thang1 / Thang5:
Air Squat (1min)
Bench Hand Step
Step-up (b)
Rowers (b)
Bench Dips
Walk
Thang2 / Thang 6:
Air Squat (1min)
Sit down Crunchy Frogs
Ohno (b)
Wonder Bra (b)
Sit down Scissors
Walk
Thang3:
Air Squat (1min)
Sit down HillBillies
IW (b)
X-Factor (b)
Sit down E2K
Walk
Thang4:
Air Squat (1min)
Bench Decline Merkin
Moroccan Dance (b)
Alleluia (b)
Bench Incline Merkin
Walk
MARY:
None
ANNOUNCEMENTS:
Ragnar
Marathon Races
COT:
Family is priority…
Enjoy life…
Feel Blessed! Be Grateful! Stay Humble! Be Safe!
