AO: dogpound
Q: Nixon
PAX: Pew-pew, Lightweight, Aladdin
FNGs: None
COUNT: 4
WARMUP:
Stretch 8 minutes :
Side Straddle Hops x 10
Little baby arm circles x 20
Tempo merkins x 10
Tempo squats x 10
Q: Nixon
PAX: Pew-pew, Lightweight, Aladdin
FNGs: None
COUNT: 4
WARMUP:
Stretch 8 minutes :
Side Straddle Hops x 10
Little baby arm circles x 20
Tempo merkins x 10
Tempo squats x 10
THE THANG:
Run to pull-up bars
Accountability Buddy Pull-ups 3 sets
– Do one max set of pullups with your buddy
– Do two more sets to you max reps with you buddy assisting as needed
Run to the lower parking lot
You will do 1 set of exercises and then run around the lower parking lot at your own pace. Complete the maximum number of sets possible. Each set you complete reduce the rep count by one.
Workout sets:
– 25 merkins
– 25 BBS
– 25 Carolina Dry Docks
– 25 American Hammers
MARY: None
ANNOUNCEMENTS: None
COT:
Know your strengths and limitations. Never give more of yourself then you can handle. Knowing how much help you can give to others and how much work you can sustain in the long run is a sign of prudence and intelligence.