AO: The Big House
Q: Dick Clark ,
PAX: Dick Clark, Shut Up, Richard (F3 Boston), Klondike, M B (F3 Aviator)
FNGs: None
COUNT: 4
WARMUP: Arm circles, Abe Vigodas, arm pretzels, DC stretches
THE THANG:
Thang 1: coupon EMOM. Every minute do 3 sets. Repeat 10 rounds:
10 curl
10 overhead press
10 bent row
(Modify up to 25 reps each)
Thang 2: stations. 1 pax per station, start your designated exercise when the runner departs. When the runner returns, move over one station and do the new exercise. Stations:
Overhead claps
Little boi sit-ups
Butt kickers
(Run a lap)
3 rounds total for all pax.
Thang 3: rollover elevens, with merkins and penguin crunches. No traveling between sets, just roll over.
MARY: LBCs
ANNOUNCEMENTS: Hitchcock night Friday 6:15, BYO dinner.
COT: thankful for guys coming from down range
