Q: Abort (Jeremy Loftis)
PAX: Cannon Ball, Amazon (Brad West), Postman (Scott Colby), Abort (Jeremy Loftis), G-6 (Rick Kuhlman), vanilla, Drive-thru (Mikel Towe)
FNGs: None
COUNT: 7
WARMUP:
– Shoulder taps
– Tempo lunge
– Merkin tempo
– Monkey humpers
– SSH
THE THANG:
Mosey toward the Big Ball stairs, stop under Clinch Ave bridge for Welsh Dragons:
– Four bear crawl steps
– One merkin
– One plank jack
– One shoulder tap (each arm)
Continue with four Bear crawl steps and increase the rest by one rep each time. Did this to the other side, most got to 7 reps.
At Big Ball stairs, escalator with:
– 10 imperial squat walkers
– 10 merkins
– 10 pickle pounders
– 10 shoulder taps
– 10 dips
– 10 crab cakes
Run to the top of stairs and back down after each set, starting with just imperial walkers then adding the next exercise down after each round.
Mosey over to amphitheater.
– 15 Bulgarian split squats (each leg)
– 15 derkins
– Run to the top for 15 inverted rows
– 15 box jumps
– 15 sit ups with legs up on stage
– Run to the top for 15 rows, palms facing the other way
Repeat that through, dropping to 10 reps of all.
Back to start point
MARY:
– Hello Dolly
– Flutter kicks while in hollow hold
ANNOUNCEMENTS:
Haw Ridge coming up
COT:
Posted before this in Slack
