AO: ao-hall-of-justice
Q: Chef (230)
PAX: Coconut, Chef (230), Luau (246/200), Reepacheap, Ghost Bomb, YouTube, Freud
FNGs: None
COUNT: 7
CONDITIONS: Chilly 24⁰ and clear
WARMUP: LBAC, Pool Pissers, Seal Claps, Overhead Claps, Weed Pickers, SSH
THE THANG: Tabata 1 min exercise with MOT to Berlin wall and bacl
Shoulder taps
Sumo Squats
SSH
Merkin
Freddie Mercury
60 sec plank
Q: Chef (230)
PAX: Coconut, Chef (230), Luau (246/200), Reepacheap, Ghost Bomb, YouTube, Freud
FNGs: None
COUNT: 7
CONDITIONS: Chilly 24⁰ and clear
WARMUP: LBAC, Pool Pissers, Seal Claps, Overhead Claps, Weed Pickers, SSH
THE THANG: Tabata 1 min exercise with MOT to Berlin wall and bacl
Shoulder taps
Sumo Squats
SSH
Merkin
Freddie Mercury
60 sec plank
Mosey
LBAC
High knees
Dry Docks
Big Boy
Hand Release merkin
60 sec plank
Lunge & Bernie
Flutter Kicks
Hillbillies
Bobby Hurley’s
Calf Raises
LBC’s
60-Sec plank
Bearcrawl & Lunge
MARY: Rope Climbers, Box Cutters, Leg Lifts, Big Boy Sit Ups, Under Leg Clap
ANNOUNCEMENTS: none
COT: praise and pray for Coconut new job and leaving current job.