AO: The Rising
Q: Harjot Pannu (Cruiser) ,
PAX: Harjot Pannu (Cruiser), (SureShot), Raghav(FNG), Fred Kelly (Grassy Knoll), Marc Rubenstein (ScarU), Elliot Gordon, Swish (Stephen Vaccaro), Yogi Naik (Bond)
FNGs:
COUNT: 8
WARMUP: The usual full body stretch.
THE THANG: Head to base of Helmet Hill and divide PAX into 3 person Team. First member will be in Plank position, 2nd member to run to the Colliseum and do 25 reps of each exercise on the list. 3rd member to run backwards in reverse to the top of Helmet Hill and run back to first member to get into Plank position. Team member relieved from the Plank position will run to the Colliseum to relieve him and start doing 25 reps of each exercise on the list. This rotation goes on till the end of WO. Exercise List – 25 Burpees 25 Step Ups or Box Jumps 25 Big boy sit-ups 25 Derkins 25 Squats 25 Dips 25 Calf Raises 25 Mountain Climbers 25 Lunges 25 Imperial Walker Squats 25 Hand Release Merkins And lastly 25 Monkey Humpers.
MARY: 10 minutes of Mary. PAX lead core exercises.
ANNOUNCEMENTS: Hitchcock movie night and Family picnic sign up.
COT: Thanks to Higher Power Vaheguru for giving us the opportunity to WO.
Q: Harjot Pannu (Cruiser) ,
PAX: Harjot Pannu (Cruiser), (SureShot), Raghav(FNG), Fred Kelly (Grassy Knoll), Marc Rubenstein (ScarU), Elliot Gordon, Swish (Stephen Vaccaro), Yogi Naik (Bond)
FNGs:
COUNT: 8
WARMUP: The usual full body stretch.
THE THANG: Head to base of Helmet Hill and divide PAX into 3 person Team. First member will be in Plank position, 2nd member to run to the Colliseum and do 25 reps of each exercise on the list. 3rd member to run backwards in reverse to the top of Helmet Hill and run back to first member to get into Plank position. Team member relieved from the Plank position will run to the Colliseum to relieve him and start doing 25 reps of each exercise on the list. This rotation goes on till the end of WO. Exercise List – 25 Burpees 25 Step Ups or Box Jumps 25 Big boy sit-ups 25 Derkins 25 Squats 25 Dips 25 Calf Raises 25 Mountain Climbers 25 Lunges 25 Imperial Walker Squats 25 Hand Release Merkins And lastly 25 Monkey Humpers.
MARY: 10 minutes of Mary. PAX lead core exercises.
ANNOUNCEMENTS: Hitchcock movie night and Family picnic sign up.
COT: Thanks to Higher Power Vaheguru for giving us the opportunity to WO.