AO: f3dawghouse
Q: Slash
PAX: Buck, Dial-up, Spaz
FNGs: None
COUNT: 4
Thanks for coming out fellas! It was great to have the company.

WARMUP:

Mosey around the parking lot and grabbed some blocks

SSH
Hillbilly’s
Low slow squat

THE THANG:

20 seconds of work, 10 seconds of rest between each exercise.

Mike Tyson’s
curls
tricep extensions
OH press
High row

20 second set break

goblet squats
Step ups
Split squats
Calf raises
Soccer kicks

20 second set break

V ups
LBC’s
RBC’s
WW2
Glute bridge

Mosey to the gate and back (high five Spaz’s imaginary friend)

We mixed up the exercises for another 2 sets and did 30 seconds of work/10 seconds rest. After the second set we pivoted to our Yogi workout.

The pax rotated through 4 stations:

Mike Tyson’s
Squats
LBCs
Yogi 1

After we all rotated through, Yogi 1 became Yogi 2, then Yogi 3. Then we did one final round at Yogi 3.

MARY:

Pretzel crunch
Low dollys
Toe touches
Dying cockroach
Squirms

ANNOUNCEMENTS:

Afton street cleanup this Saturday

COT:

Bucks potential promotion at work
My brothers deployment to Qatar this summer