AO: Warning Track
QiC: Sebastian
Pax Count: 13
Pax List: Boo, Chowder, Dow, Jaywalk, Laettner, Pawn, Pretty Boy, Red Tape, Sebastian, Sewage, Tommy Boy, Weber
FNG Count: 0
Downrange:
Warm up: arm circles, run, weedpickers, groin stretch
The Thang:
3 stations with partner. You do the two exercises for the entire song, switching as you want.
- Step up calf raises/ squat jumps
- 3 side Mercans/ Moonshooters (abs)
- Overhead press/ Supermans
- Wall sits/ Dips
- (High knees to butt kicks)/ marching pickle pointers
- Shoulder shrugs/ curls
Finish with:
single leg deadlift to a lunge/ single leg standing ab crunch/ single leg squat walkout to mercan
CoT:
Dow’s father-in-laws biopsy on neck