AO: Blacktop

When: 04/26/2024


Number of Pax: 3

Pax Names: Mall Cop, Uncle Dick, Wastewater,

Number of FNGS: 0

FNG Names:

QIC: Wastewater

YHC planned the BD to help with Koi’s Beach bod. Of course Koi wasn’t there so we had to do it for him.

WARMUP: Mosey, do the normal and some burpees. mosey and do 5 burpees at every intersection as we make our way to the front of the church.

THE THANG: 2 sets of 5 exercises. 3 rounds for each set. 30 seconds of work, 10 seconds between exercises, 1 minute between each round.

Group 1:
mountain climbers, American Hammers, right hip raises with feet up on ledge, left hip raises with feet on ledge, Crunchy Frogs.
Group 2:
Lunges, LBCs, Plank, v-ups, superman.

run to rock pit. grabs rock for 2 rounds of 25 Bent over rows and 25 curls.

MARY: Nope! used all the time.


COT: Spaceballs trip and his brother

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