AO: The Big House
Q: Dick Clark ,
PAX: Sachin Kulkarni (Scoop), Klondike, Dick Clark
FNGs: None
COUNT: 3
WARMUP: IW, Abe Vigoda, arm circle, grass, grabber, basic stretch
THE THANG:
1. 10 sets of: 10 Merkin + 10 squats
2. Tabata of 40 seconds work, 20 seconds rest:
Uneven Merkens
Curls
Overhead press
Bent over row
Run a lap
(Three rounds total)
Q: Dick Clark ,
PAX: Sachin Kulkarni (Scoop), Klondike, Dick Clark
FNGs: None
COUNT: 3
WARMUP: IW, Abe Vigoda, arm circle, grass, grabber, basic stretch
THE THANG:
1. 10 sets of: 10 Merkin + 10 squats
2. Tabata of 40 seconds work, 20 seconds rest:
Uneven Merkens
Curls
Overhead press
Bent over row
Run a lap
(Three rounds total)
3. Three-fitty
50 reps each of Merkins, big boy, dips. Then run a lap.
MARY: one round of Mary go round
ANNOUNCEMENTS: Hitchcock Knight tonight at 6:30 PM, Hitchcock‘s house. Launch of F3 Mount Laurel on July 11, 6:30 AM, details “F3 events“
COT: thankful for the Gray days where we still get out and start our day off right.