AO: Afton
Q: hokie_pokie ,
PAX: Guinness, Sterling, Ringo, Spaz, CPAP, The Burgh, Dial-up, Buck, Shooter, hokie_pokie, Iron City, hop_hunter
FNGs: None
COUNT: 13
It’s a Bday Q and Q has a bad foot from the Pickle Pounders opening night. Q had a plan to keep everyone moving, with a Tabata style beatdown that had no running.

Details:
3 Rounds with 3 cycles per round
20 seconds on 10 seconds rest
12 exercises per round
80’s Rock to keep us moving

Round 1:
1. Merkins
2. Squats
3. Flutter Kicks
4. Curls
5. CDD
6. Mt Climbers
7. Windshield wipers
8. Bench Press
9. Plank – Shoulder taps
10. Steps Ups
11. RBC
12. Bent over rows

Round 2:
1. Plank Jacks
2. 180 Jump Squats
3. WWII
4. SSH
5. Shoulder Press
6. Calf raise
7. Box Cutters
8. Shoulder raise w/ small blocks
9. Side squats
10. LBC
11. Apolo Ohno
12. Block swings

Round 3:
1. Diamond Merkins
2. Hello Dollies
3. Sumo Squats
4. Halos
5. Incline Merkins
6. Line Jumps
7. Punches
8. Bridges
9. Decline Merkins
10. Superman’s
11. Wall sit toe taps
12. Dips

Recover Recover…no time for Mary

Thanks for everyone that came out and playing along.

Big Praise for Jack Blackburn on the new job!!