January 13, 2019
AO: Higgins
Q: Goldstar
Pax: San Diego, Wilson, Nader
Warmup:
SSH IC x 20
Imperial Walkers IC x20
Frankensteins IC x20
Cotton Pickers IC x20
Windmills IC x20
Bobby Hurlies x20
Mosey around the track
Pit Stop for pull ups
Captain Thor
An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers (Russian Twist). Try to get 10:40 before Merlot comes.
James Bonds
On your 6 in seated row position (leaning back with legs about 10 inches off the ground) hold your hands in front of you like your holding a gun. Hold for 10 count and then slowly point your finger gun to the right for 10 count. Swing finger gun all the way to the left for 10 count and then back to the middle for hold as long as you want.
LBFCs
Aka Little Baby Flutter Crunch. On your 6, feet do flutter kick while upper body does crunch. Ignore number of times your legs move, only count crunches x20 oyo
Roasted Pig
20 Flutter Kicks per leg
10 Merkins
20 Leg Raises
10 Merkins
20 American Hammers per side
10 Merkins
20 Dying Cockroaches per side
10 Merkins
20 Freddy Mercuries per side
10 Merkins
20 LBC’s
10 Merkins
20 heel touches
10 Merkins
COT
Counterama
Namerama
Photo
F3 Dayton 