AO: The Oak
Q: W. Jason Griffith (F3 Risky Business) ,
PAX: W. Jason Griffith (F3 Risky Business), Achilles Estavillo (SideOut/JabJab/Scorpion King), Wayne Frost (Takedown)
FNGs: None
COUNT: 3
It was cold, but 3 showed up! Sunny The Machine Sehgal HC’ed and didn’t showed, 20 burpees to you!
WARMUP:
Arm Circles x10
Circle Arms x 10
Cardinal Cherry Pickers x 10
THE THANG:
Wind Mills x10
The Thang: 7×7 = 49 Tempo
Merkins x 7×7
Imperial Walkers x 7×7
Squats x 7×7
SSH’s x 7×7
Rope Pulls x 7×7
Flutters x 7×7
LBCs x 7×7
Mosey around the Lot
Round 2
American Hammers x7x2
Gas Pumps x7x2
Big boy Sit-ups x 7×2
Hello Dolly’s x7x2
Ohno’s x 7×2
Lunges x 7×2
Mountie Climbers x 7×2
