Q: Dick Clark
PAX: Curtis Hoberman (Dos Equis), Ari Meisel (Moneypenny), M B (F3 Aviator), Ryan Kingsbury (Scrubbing Bubbles), Yahtzee
FNGs: None
COUNT: 6
WARMUP: DC stretches
THE THANG: we did a NASCAR inspired workout, courtesy of the frontier a couple of months ago.
Start with a rectangular area, and do Two exercises in each corner, then move to the next. First time around the rectangle is the round of 10 reps each, then nine, then eight…
On the long sides, move by moseying. On the short sides, moved to the next corner by bear crawl. Exercises at the corners are:
Number one: wide Merkins and big boy situps.
Number two: curls and one arm Rows.
Number three: Burpee’s and crunchy frogs.
Number four: thrusters and deadlifts.
On one of the long-side Moseys there is pit row. On every even numbered round, you stop at Pit Row, and do four navy seals, and then lunge to the next corner.
We only got down to the round of six. Definitely hard work!
MARY: one round of boat canoes..
ANNOUNCEMENTS: Hitchcock movie night, tonight at Scar’s house
COT: thankful for the great guys, and for the terrific community we can exercise safely in.
