AO: The Oak
Q: W. Jason Griffith (F3 Risky Business) ,
PAX: Wayne Frost (Takedown), Shane Vergari (Cuttthroat), W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Killbill, FNG
FNGs: 1 FNG
COUNT: 6
7×7 equals No-Respect Tempo Workout
Warm up
Arm Circles x10
Circle Arms x 10
Cardinal Cherry Pickers x 10
Wind Mills x10
Dick Clark Stretches
The Thang: 7×7 = 49 Tempo
1. Burpees x 7×7
2. Imperial Walkers x 7×7
3. Squats x 7×7
4. SSH’s x 7×7
5. Rope Pulls x 7×7
6. Flutters x 7×7
7. LBCs x 7×7
– Mosey around parking lot
Round 2
1. Merkins x7x5
2. Hello Dolly’s x7x5
3. Mountie Climbers x 7×5
4. Ohno’s x 7×5
5. Lunges x 7×5
6. American Hamsters x 7×5
7. Big boy Sit-ups x 7×5
– Mosey around the Lot
