AO: dogpound
Q: Nixon
PAX: Lightweight, Mayberry, Earmuffs (Dan Studt), Madoff, Pew-pew, Einstein
FNGs: None
COUNT: 7
WARMUP:
Stretch 8 minutes :
Side Straddle Hops x 20
Little baby arm circles x 20
Tempo merkins x 10
Tempo squats x 10
THE THANG:
Scrooge McDuck’ Birthday
Scottish Duck Mines
(Duck walk between each sets)
– American Hammers 10 x 8 x 6
– Squats 10 x 8 x 6
– Deadlifts 10 x 8 x 6
– LBC 10 x 8 x 6
The Atlantic
(Duck walk between each sets)
– Upright rows 10 x 8 x 6
– Dimond Pushups 10 x 8 x 6
– Weighted squats 10 x 8 x 6
– Hello Dollies 10 x 8 x 6
Working the Docks
– Carolina Dry Docks 10 x 8 x 6
– Imperial Walkers 10 x 8 x 6
– Alternating Should Taps 10 x 8 x 6
– Box Jumps 10 x 8 x 6
MARY:
Core Exercises
Big boy sit ups x 8
6 packs x 6
Flutter kicks x 25
Windshield wipers x 10
Box cutters x 10
LBC x 10
ANNOUNCEMENTS:
COT:
The value of not avoiding pain and suffering to improve ones self. Recognition of the the history, achievements, diversity, and contributions of Scottish-American Duck Immigrants to the United’s States.
