9 Pax worked on upper body. Here’s what we did warm up
15 SSH IC
15 IST IC
15 pickers PAX Choice what they want to pick
15 WM IC
10 Merkins IC
arm circles forward then backward starting small then getting bigger
We then did Staplers famous Moroccan nightclubs
front seal claps and overhead seal claps
The thang
In the parking lot to the left of the theater we started at the first set of islands first round
20 dips bear crawl to second island 10 Merkins bear crawl to third island 20 incline Merkins bear crawl to fourth island 20 decline Merkins Ron back to first island plank Till the six joins
Round two
20 dips at first island bear crawl two second island 10 diamond Merkens bear crawl to the third island 10 wide Merkins bear crawl to the fourth island 10 hand release Merkins Run back to first island and wait for six
Short mobility moment did some arm stretches for about two minutes then moseyed to the rock pile for some rock exercises
We did the colt 45 which is 15 each low curl high curl full curl in cadence next we did overhead press 15 in cadence 15 chest press 15 skull crushers 15 bent over rows all in cadence next we did rock webs one push up to four overhead press going from one To five on the push-ups then back down to one Put rocks back then mosey back to the start for …..
Mary
Me – J-Lo
Zare – low flutter
Jingle bells- box cutters
Tupak-high flutters
Stapler-rosalita
Deep dish -touch dem heels
Boar Hog-dying cockroach’s
The Force-Billy Blank powerknee
Thanks for everyone who came out great work way to push everyone see you soon