AO: f3afton
Q: Big Blue
PAX: Geppetto, Spaz, Buck, Shooter, Phidippedes, Zacchaeus, Big Blue
FNGs: None
COUNT: 7
7 men answered the morning bell and were awarded with a full moon, great fellowship and a so-so workout. Always a pleasure to lead this group.
WARMUP: Run the lines with skips, forward, backward, lateral and karaoke thrown in. Circle up for SSH, Hillbillies, PP, merkins, mtn climbers, apollo Ono
THE THANG: Gassers – 20 IST at the start (and every time you come back to start), 10 Burpees at 1st line, 20 lunges (each leg) at 2nd line, 30 merkins, 40 RBC, 50 squats. On the way back from the last one, do the exercise at each cone again.
Use the parking lot lines and bear crawl 4 lines, 10 knee to elbow plank, crab walk back 2 lines, 10 atomic crunches (repeat until end of lines)
Burpee Dans – 4 lunges/1 burpee down the parking lot lines; 2 lunges/1 burpee up the parking lot lines.
Calf raises and people’s chair with air presses.
MARY: crunchy frog, low flutter, homer to marge/low dolly medley, mason twist, 1 min plank.
ANNOUNCEMENTS: MAC bag packing party tomorrow (Thurs) 6:30 at Hokie’s. MAC on Saturday!!!
COT: Prayers for those affected by CA fires. Prayers for good weather Sat morning. Praise for continued blessings.