No casting calls this morning just a good old fashioned beatdown that had the sweat a dripping. The beatdown went like this:
Mosey to parking lot besides movie theater. Circle up.
Warm-o-Rama
Merkins 15x IC
Plank Jacks 15x IC
Mountain Climbers 15x IC
Apollo Ohno’s 15x IC
Mosey to rock pile and grab some rocks.
The Thang
Curls 12x IC
Overhead press 12x IC
Skull crushers 12x IC
Bent over row 12x IC
Chest press 12x IC
Run down to Brigdeton park and perform an exercise at each corner
1st corner – squats 10x OYO
2nd corner- Lunges 10x/leg OYO
3rd corner- Bobby Hurley’s 10x OYO
4th corner- Side Lunges 10x/leg OYO
Repeato
Put rocks up. Mosey to hill by pond. Partner up.
Partner 1 Merkins AMRAP. Partner 2 sprint up hill. Flip flop
Partner 1 Squats AMRAP. Partner 2 sprint up hill. Flip flop
Partner 1 LBCs AMRAP. Partner 2 sprint up hill. Flip flop
Mosey to launching point. At the fountain:
Step ups 10x OYO
Dips 10x IC
Incline merkins 10x IC
Circle up for Mary
Low flutter 12x IC
Freddie Mercury 12x IC
Rosalita 12x IC
Pretzel crunch 12x IC
Merkins 10x IC (Jethro)
Shoulder touch merkins 10x IC (Snake eyes)
Pigeon stretch 30 seconds(Gnarly goat)
Name-o-Rama
Announcements
COT for prayer