AO: backblasts
Q: Dick Clark
PAX: Ari Meisel (Moneypenny), M B (F3 Aviator), Nathan Arrington (Apollo), Ryan Kingsbury (Scrubbing Bubbles)
FNGs: None
COUNT: 5
WARMUP: coupon mosey to the library parking garage, then DC stretches
THE THANG:
1) elevens, with HR merkins and gas pumps
2) Slow Reps: ten reps of each exercise: first rep is a ten count to the top, second rep is a nine count, then eight, etc. Exercises: curl, goblet, squats, overhead press, leg raises.
3) Tabata pairs (two exercises alternating, then repeat twice. Each time is 40 seconds of work, 20 seconds of rest). Exercise pairs are:
Curl and Merkin,
Flutter kicks, and goalkeepers
Side lunge, and twinkle toes
Groiner and high knees
MARY: none
ANNOUNCEMENTS: Manniversaries, and Hitchcock night (November 7).
COT: Blessed that guys come out on a rainy day to support each other
