WARMUP:
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-Indian run with a coupon
-Holy Trinity of warmup starters: ssh, imperial walkers, weedpickers
-downward dog combined with toe taps
-high plank, low plank, dolphin flow
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THE THANG:
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-Part 1: Tebow Twirl with plank walks and merkins
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-Part 2: Triple 7’s
-3 sets of: 7 deadlifts, 7 triple threats, 7 halos
-after each set, bear crawl halfway around the island, crawl bear the other half back to start
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-Part 3: Linda WOD (10-9-8-7-6-5-4-3-2-1 rep scheme)
-exercises included: kb swings, bench presses, v-ups, kb clean and press
-take a lap after each round
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MARY:
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-pickle pounders (for Tallyman)
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ANNOUNCEMENTS: 2nd F lunch this Friday at Old Country Place
COT: (good stuff happened here)