AO: brickyard
Q: Natty
PAX: Appleseed, Gmail, Gordie, fast-n-easy (Nate Votta), Natty
FNGs: None
COUNT: 5
WARMUP: SSH, chinooks, OH claps, OH Press, seal claps, mortician night clubs, army cherry pickers, baby arm circles then 5 burpees oyo
Q: Natty
PAX: Appleseed, Gmail, Gordie, fast-n-easy (Nate Votta), Natty
FNGs: None
COUNT: 5
WARMUP: SSH, chinooks, OH claps, OH Press, seal claps, mortician night clubs, army cherry pickers, baby arm circles then 5 burpees oyo
THE THANG: 10 stations and 5 MOT’s b/w each with a boogaloop. These exercise all involve bricks.
1. 6 count bricklayers (squat to ground, stand straight, curl, OH press, curl, sqt) x 25
2. 100 lat arm raises
3. 25 t-plank mkns
4. 100 bent over flys
5. 75 OH kettle swings in a sqt
6. 100 bent over rows
7. 100 curls
8. BBS
9. 4 ct double brick press oot, in, OH, down)
10. Tricep extensions
Mot: all holding bricks while running in a boogaloop
1. Rifle carry
2. Airplane
3. Active curls
4. Arms out front
5. Standard run
MARY:
No time
ANNOUNCEMENTS:
COT: don’t stay silent when you should speak up, as Jesus did