WARMUP: mosey, stretches
THE THANG: Started with a round of Jack Web (merkins/air press. Start with 1/4 of each respectively, next round is 2/8, then 3/12, keep going increasing merkins by 1 and air press by 4 each round until ending with last round of 10/40) , ran, did a round of Captain Thor (same concept as Jack Webb but BBS/American hammers instead).
Moved on the “Rule of 3.” Do top three exercise on the board with reps of 10/20/30 respectively, run lap, and then move down one line repeating the same rep count on a different set of exercises. They were:
-merkins
-LBC
-squats
-CDD
-gas pumps
-toe taps
-derkins
-AH
-lunges
-air press
-single leg deadlift
-Imperial Walkers
DO PROPER FORM SUPER DAVE!!!!
MARY: n/a
ANNOUNCEMENTS: BAHAHBABOB 7/27, SNF 8/3
COT: Dandy’s horse. You had to be there. Bloodhound’s brother, YHC’s dad.