AO: backblasts
Q: Steven Squibb (Splinter)
PAX: Steven Squibb (Splinter), Victor Fields (Nightwalker)
FNGs: None
COUNT: 2
WARMUP: Mosey, butt kickers, high knees, side shuffle, karaoke, calf raises, leg swings, open gate close gate, imperial walkers, arm circles, circle arms, neck circles.
THE THANG: SSH x20 ic, Wall sit 30s, Merkins x15 ic, LBCs x15 ic, Step-ups x15 ic, Air Squats x15 ic, Tricep Dips x15 ic, Plank 30s, High Knees x20 ic, Lunges x15 ic, T-Merkins x16 ic, Side planks 30s
Q: Steven Squibb (Splinter)
PAX: Steven Squibb (Splinter), Victor Fields (Nightwalker)
FNGs: None
COUNT: 2
WARMUP: Mosey, butt kickers, high knees, side shuffle, karaoke, calf raises, leg swings, open gate close gate, imperial walkers, arm circles, circle arms, neck circles.
THE THANG: SSH x20 ic, Wall sit 30s, Merkins x15 ic, LBCs x15 ic, Step-ups x15 ic, Air Squats x15 ic, Tricep Dips x15 ic, Plank 30s, High Knees x20 ic, Lunges x15 ic, T-Merkins x16 ic, Side planks 30s
1st & 10s
AMRAP 30 seconds each: SSH, Wall sit, Merkins, LBCs, Step-ups, Air Squats, Tricep Dips, PLank, High Knees, Lunges, T-Merkins, Side planks
MARY: American Hammers, ABCs (CONGRATS MENTOR!)
ANNOUNCEMENTS: Belmar next month
COT: Little actions repeated over time, keep showing up