AO: backblasts
Q: Steven Squibb (Splinter)
PAX: Marc Rubenstein (ScarU), Barry Brown (Striper), Victor Fields [night walker], seighaomuso, Shooter
FNGs: None
COUNT: 6
WARMUP: mosey, butt kickers, high knees, side shuffles, karaokes, calf raises, leg swings, open gate/close gate, neck circles, arm circles, circle arms, imperial walkers
THE THANG:
1 – Shredder: squats x10ic, merkins x5ic, squats x10ic, merkins x5ic, SSH, x20ic, merkins x5ic, lunges x10ic, merkins x5ic, lunges x10ic
2 – run n’ fun: mosey, merkins x10ic, big boy sit-ups x10ic, squats x10ic, mosey, werkin x10ic, box cutters x10ic, lunges x10ic, mosey, Carolina dry docks x10ic, am hams x10ic, Bonnie blairs x10ic, repeat
3 – Burpee Breakdown 5,4,3,2,1: squat x5ic, merkins x5ic, groiners x5ic, jump-squat x5ic, burpee x5 oyo; repeat with 4, 3, 2, 1 reps
MARY: flutter kicks, LBCs, cross LBCS, crunchy frogs, boat canoe, modified hillbillies, ABCs
ANNOUNCEMENTS: Spine farewell Saturday night, Dads Camp August 16th, Burlington City Food trucks every Tuesday
COT: Growth doesn’t happen in comfort. You worked hard today and got better. Out here we choose hard things so we’re stronger when life hits us. Keep charging in fitness, fellowship, and faith.
