AO: backblasts
Q: Steven Squibb (Splinter)
PAX: Victor Fields [night walker], Nick Behmke (Watson), John DeSeignora (Art of War)
FNGs: None
COUNT: 4
WARMUP: mosey, butt kickers, high knees, side shuffles, karaokes, calf raises, leg swings, open gate/close gate, neck cirlces, arm circles, circle arms, imperial walkers
THE THANG:
Thang 1: squat x10ic, merkin x5ic, squat x10ic, merkin x5ic, SSH, x20ic, merkin x5ic, lunge x10ic, merkin x5ic, reverse lunge x5ic
Thang 2: Mosey, stop 1: merkin x10ic, big boy situps x10ic, squats x10ic, mosey, stop 2: werkin x10ic, box cutters x10ic, lunges x10ic, mosey, stop 3: carolina dry docks x10ic, am hams x10ic, bonnie blairs x10otu
Thang 3: 11s – T-Merkins and Step-ups
Thang 4: Burpee Breakdown Countdown – squats x5otd, merkins x5otd, groiners x5ic, squat jumps x5 otu, burpees x5oyo (then do 4, 3, 2, 1)
Thang 5: repeat Thang 1
MARY: hello dolly x10ic, big boy situps x15otu, freddy mercury x10ic, am hams x10ic, LBCs x10ic, box cutters x10ic, toe reaches x10ic, flutter kicks x15ic, ABCs
ANNOUNCEMENTS: fishing trip canceled, Lehigh Valley Manniversary, Dad Camp 8/16, Consider Q opportunities
COT: Naming of “Art of War”; Good thoughts, good words, good deeds
Q: Steven Squibb (Splinter)
PAX: Victor Fields [night walker], Nick Behmke (Watson), John DeSeignora (Art of War)
FNGs: None
COUNT: 4
WARMUP: mosey, butt kickers, high knees, side shuffles, karaokes, calf raises, leg swings, open gate/close gate, neck cirlces, arm circles, circle arms, imperial walkers
THE THANG:
Thang 1: squat x10ic, merkin x5ic, squat x10ic, merkin x5ic, SSH, x20ic, merkin x5ic, lunge x10ic, merkin x5ic, reverse lunge x5ic
Thang 2: Mosey, stop 1: merkin x10ic, big boy situps x10ic, squats x10ic, mosey, stop 2: werkin x10ic, box cutters x10ic, lunges x10ic, mosey, stop 3: carolina dry docks x10ic, am hams x10ic, bonnie blairs x10otu
Thang 3: 11s – T-Merkins and Step-ups
Thang 4: Burpee Breakdown Countdown – squats x5otd, merkins x5otd, groiners x5ic, squat jumps x5 otu, burpees x5oyo (then do 4, 3, 2, 1)
Thang 5: repeat Thang 1
MARY: hello dolly x10ic, big boy situps x15otu, freddy mercury x10ic, am hams x10ic, LBCs x10ic, box cutters x10ic, toe reaches x10ic, flutter kicks x15ic, ABCs
ANNOUNCEMENTS: fishing trip canceled, Lehigh Valley Manniversary, Dad Camp 8/16, Consider Q opportunities
COT: Naming of “Art of War”; Good thoughts, good words, good deeds