September 4, 2020

Pyramids with those Abdominal Bombs

THE SCENE: 70s and dark
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
20 x ssh, iw, dp, and arm circles
THA-THANG
10 -1/4 mile laps .. in between the first 5 laps we added a 25 count exercise and then the last 5 laps we took off an exercise until we did 125 reps of each exercise. merkins, lbcs, mountain climbers, squats, flutter kicks . Abt bombs partner up. One partner runs to middle of parking lot does 20 plank jacks and runs back.  50 big boy, 100 outlaws, 150 Mountain climbers, 200 Freddy Mercury’s , and 250 starfish crunches

 

MARY:
stretched for 1 min
COUNT-OFF & NAME-O-RAMA
7 pax.  Flobee, Mohawk, Eagle, Choker, Beef log, Squatter, Ice cube
CIRCLE OF TRUST/BOM:
be interchangeable
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
prayers for Terry and Ice Cubes friend battling covid

QIC:
Flobee
Workout Date:
09-04-2020