AO: ao-tracks
Q: Birdie
PAX: Luau (211/200), Harding, Birdie
FNGs: None
COUNT: 3
CONDITIONS: nice & cool
WARMUP: quick disclaimer, short moseyed around the green area in front of LR Burger for Weed Picker, Wind Mills, SSH, Mountain Man Pooper & Baby Arms Circle.
THE THANG:
It’s an AMRAP : 45 seconds exercises & 15 seconds rest.
Set #1: 2 rounds
– Bend Over Row
– Mercans
– Goblet Squat
– Bonnie Blair
– Plank
– Kettle Bell Swing
– American Hammer (coupon optional)
– Low Plank Peter Parket
Q: Birdie
PAX: Luau (211/200), Harding, Birdie
FNGs: None
COUNT: 3
CONDITIONS: nice & cool
WARMUP: quick disclaimer, short moseyed around the green area in front of LR Burger for Weed Picker, Wind Mills, SSH, Mountain Man Pooper & Baby Arms Circle.
THE THANG:
It’s an AMRAP : 45 seconds exercises & 15 seconds rest.
Set #1: 2 rounds
– Bend Over Row
– Mercans
– Goblet Squat
– Bonnie Blair
– Plank
– Kettle Bell Swing
– American Hammer (coupon optional)
– Low Plank Peter Parket
Set #2: 2 rounds
– Overhead Press
– Reverse Crunch
– Curl
– Carolina Dry Dock
– Plank
– Chest Press
– Copper Head Squat
– Flutter Kick with Coupon
MARY: no time
ANNOUNCEMENTS:
No Longer Bound BD & breakfast Saturday October 26 @ 6:30am @ NLB Campus.
COT:
Prayer for Harding job situation
Prayer for Luau’s family situation
Prayer for healing for PAX that are dealing with illness or injury.