AO: dungeon

When: 12/01/2020

PAX:

Number of Pax: 3

Pax Names: BFace, Boy-R-Dee, Yukon Cornelius,

Number of FNGS: 0

FNG Names:

QIC: Boy-R-Dee


Warm-a-rama: ssh in cadence, wp’s in cadence, sun gods/ M. Phelps oyo, mosey demo lap.

Thang: Cinder block Coupon exercises, 25 reps x 4-5 movements, lap. 3-5 rounds.

Block 1: Thrusters, windshield wipers, Alpos, Rocky Balboa,

Lap.

Block 2: Taint Touchers, Crossover Merkins, Knees to Chest, Dips

Lap.

Block 3: Squats, Soldiering, Windshield Wipers, vertical block Chest press,

Lap.

Block 4 to time:Heavy  Lunge, knees to chest, Incline Merkins, LBCs.

Lap.

COT.

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