AO: f3afton
Q: Big Blue
PAX: hop_hunter, yellowcake, Spaz, Iron City, terribletowel, hokie_pokie, Big Tuna, Opie, Big Blue, Shooter, Deon
FNGs: 1 Deon
COUNT: 11
Should have had a 60 minute workout for the number of exercises I had planned. Better too much than not enough. Thanks for playing along with minimal complaints. Great work, always an honor to lead.
WARMUP: Run the parking lot lines. Circle up for SSH, IST, PP (Tennessee style), Merkins, MC
THE THANG: Grab a block. Perform Ex 1, run a lap; Perf Ex 1-2 run a lap; Continue until doing 1-7. The plan was to then drop Ex 1 and do 2-7, run a lap; Ex 3-7, run a lap… Ran out of time and didn’t come back down.
Exercises:
1 – Knee to Elbow Burpees – 15
2 – Curls – 20
3 – Mason Twist – 20 IC
4 – Offset merkin (on block) – 20
5 – Skull crusher – 20
6 – Low flutter – 20 (with block)
7 – Goblet squats – 20 (with block)
MARY: 60 min abs
ANNOUNCEMENTS: Christmas party at High Branch on 12/12 at 6:30PM
COT: Prayers for those traveling, Hop’s friend Mark (triple by-pass), all those suffering mentally and physically.