25 Curls in Cadence…..aw forget it!


FNG-1 is Pert Plus.  The Force, Tammy Faye, Ponch, Pert Plus, Titan and YHC ran the standard at various speeds and routes. 

Down to the bottom of the deck to warm up.

SSH

IST

long snappers

windmill

merkin

squat

arm circles forward and back small to large

Swing KB to AC/DC's Big Balls in squat stance everytime the word ball is used in song about 37x

Start at the bottom of ramp and do full curls was going to do 25 in cadence but decided to forget that and do 15

Zamparini one level up run down one do 10 merkins run back to bell

15 low curl IC then Zamp to next level, run down one 10 merkins then back to bell

15 high curl IC, zamp to next level, run down one 10 merkins then back to bell

The Force called 25 IC Skull crushers zamp to next level, run down one 10 burpee then back to bell 

On the way back down the ramps we did PLOP.

First 15 parking spaces we did squats adding 1 each line total of 155

next ramp BRO (bent over rows) or manzier starting with 15 and dropping 1 each line

next ramp upright row.

zamparini to the bottom for me to get my speaker then back up the stairs to lawn area for…

Mary

JLO amongst other things

Great work by all.  

Thanks The Force for the keys this morning!

Amen peace out!