AO: The Big House
Q: Dick Clark ,
PAX: beater, Dick Clark, Noodle, M B (F3 Aviator)
FNGs: None
COUNT: 4
WARMUP: arm circle, Abe Vigodas, grass grabbers, arm pretzels, DC stretches
THE THANG:
Pearls on a string, each station is 3 exercises, 20 reps each, two rounds, then mosey to next station.
Station 1: merkins, Apollo Ohnos, rope Pulls.
Station 2: Carolina drydocks, calf raises, penguin crunches.
Station 3: wide merkins, twinkle toes, little boi sit-ups.
Q: Dick Clark ,
PAX: beater, Dick Clark, Noodle, M B (F3 Aviator)
FNGs: None
COUNT: 4
WARMUP: arm circle, Abe Vigodas, grass grabbers, arm pretzels, DC stretches
THE THANG:
Pearls on a string, each station is 3 exercises, 20 reps each, two rounds, then mosey to next station.
Station 1: merkins, Apollo Ohnos, rope Pulls.
Station 2: Carolina drydocks, calf raises, penguin crunches.
Station 3: wide merkins, twinkle toes, little boi sit-ups.
Coupon Tabata of 40 seconds work, 20 seconds rest.
Two rounds of curl, overhead press, row.
Two rounds of dips, Alpos, and overhead claps + raise-the-roofs.
MARY: penguin crunch and LBC.
ANNOUNCEMENTS: Ragnar canceled. Hitchcock night Fri 8/14, DC’s house.
COT: