AO: otb_off_the_books
Q: Marc Rubenstein (ScarU)
PAX: Dick Clark, Mayor, Fly Pop, Mentor, City West, Gold Rush, Shooter, Caribou
FNGs: 4 City West, Gold Rush, Shooter, Caribou
COUNT: 9
WARMUP: Grass Pickers, DC Stretches, Motivators
THE THANG:
Thang 1= 16 Reps
Q: Marc Rubenstein (ScarU)
PAX: Dick Clark, Mayor, Fly Pop, Mentor, City West, Gold Rush, Shooter, Caribou
FNGs: 4 City West, Gold Rush, Shooter, Caribou
COUNT: 9
WARMUP: Grass Pickers, DC Stretches, Motivators
THE THANG:
Thang 1= 16 Reps
Burlington spelled out
B ear Crawls 16 reps
U p downs 16 reps
Russian Twist. 16 reps
L.BCs 16 reps
I mperial Walkers 16 reps
N o Surrender 16 reps
G as Pumps 16 reps
T empo Merkin / Tunnel of Love 16 reps
Outlaw/Obama 16 reps 4 x bear 4 merkins
Newtons Cradle 16
5 things found in an F3 Workout
Thang 2: Tunnel of Love
Thang 3: 4 corners x 2
1. Squats
Lunges
2. Push ups
Butt kickers
3. LBCs
Side shuffle
4. Mountain Climbers
High Knees
MARY: LBCs, X factor, BBSU, Boat Canoes
ANNOUNCEMENTS: none
COT: prayers for brotherhood and community