AO: ao-tracks
Q: Harding
PAX: Luau (64/200), Birdie (38/150), Chopsticks, Pigskin (29/175), Oh Yeah, Boardwalk, Miyagi, Harding
FNGs: None
COUNT: 8
CONDITIONS: 60’s, windy, a little rain, GOOD
Q: Harding
PAX: Luau (64/200), Birdie (38/150), Chopsticks, Pigskin (29/175), Oh Yeah, Boardwalk, Miyagi, Harding
FNGs: None
COUNT: 8
CONDITIONS: 60’s, windy, a little rain, GOOD
WARMUP:
Motivators (6), hillbillies, weed pickers, butt kicker up downs
THE THANG:
Tabata Stations: 45s AMRAP Work, 15s rest
Battle Rope: alternating waves / rainbow slams
Wall: Donkey Derkins (Derkin + Donkey kick)
Sandbag: Rows
20lb Dumbbells: OH press
10lb Plates: lateral raises
30lb Ruck Plate: Skull crushers
Coupon 1: Curls
Bonnie Blair Squats (L+R+Squat = 1)
MARY:
Reverse t-bombs, Freddy Mercury, t-bombs, flutter kicks and some other stuff
ANNOUNCEMENTS/COT:
Reminder about NLB BD & breakfast this Saturday 3/22
Convergence in May – slack for details!