AO: ao-the-big-house
Q: Ryan Kingsbury (Scrubbing Bubbles)
PAX: M B (F3 Aviator), Adri Tolstrup (Pharaoh), Nathan Arrington (Apollo), Ben Mackness (Pudding), Dick Clark, ManU, Ari Meisel (Moneypenny)
FNGs: None
COUNT: 9
WARMUP:
– SSH
– arm circle
– chinook
– circle arm
– imperial walker
– abe vigoda / windmill
THE THANG:
Inspired by IPC2024 Week 4 “Maul’s Backyard Burpee Beatdown”)
– PAX exercise in 8 rounds, each 5:00 long.
– First mosey 200m (short lap around Palmer Square)
– Next execute 30 reps of an exercise
– Mosey 200m again
– Perform burpees until the 5:00 mark
– repeat!
– Exercises by round were
– planck jack
– dips
– squat
– imperial walker
– fluttah
– freddie
– LBC
– side straddle hop
MARY: Nope
ANNOUNCEMENTS: See slack. Movie night Friday, IPC coming up, NO BIG HOUSE THIS SATURDAY – all workouts at the Rising
COT: Gratitude for a good summer, patience with kiddos and family as we prepare for school to start.
