AO: The Pulpit
QiC: Spike
Pax Count: 6
Pax List: Croissant, Junk Bond, Lion King, Purple Cow, Reggie, Spike
FNG Count: 0
Downrange:
Warm up: MLK themed workout with all numbers, reps, etc. tied to his amazing story and teachings.
Mosey to Deck
29 SSH
15 Prisoner Squats
15 Weed Pickers
15 Mountain Climbers
15 Imperial Walkers
The Thang:
1 Lap (up stairs and run down deck long ways)
12 Diamond Merkins
19 Regular Merkins
Calf Raise circuit 4 x 15
Lap
26 Prisoners Squats
55 arm circles each way
27 butt kickers
29 mountain climbers
30 monkey humpers
31 second wall sit x 6
Lap
63 second plank
63 ab exercises (21 LBC, 21 Low Dolly, 21 High Dolly)
Lap
64 second plank
64 coupon exercises (16 each Shoulder Press, Kettle Swings, Curls, Thrusters)
Lap
65 second plank
54 lunge steps
lap
68 ab exercises (17 each Freddie’s, Scissors, Ankle Grabbers, LBC’s)