PAX: Optimus, OCB, Roadshow, Federali, Family Guy
Q: Family Guy
Warmup:
Arm Circle Complex in cadence
Bean Pickers in cadence
Toy Soldiers in cadence
Bean Pickers in cadence
Perfect Squat in cadence 4 count
Perfect Merkin in cadence 4 count
THE THANG:
Mosey over to death row:
Step ups 8 count
Merkins Push-ups in Cadence 4 count
Dips in Cadence 4 count
Indian Run over to the Park
Dora in parking lot: 50/100/150/200
50 Pullups – Run
100 Merkins – lunges
150 Squats – Run
200 OBCs – Bear crawl
Indian Run around downtown over to the Flag
20 Bicep Curls, 20 Tricept extensions, 20 bench press, 20 WWI’s Run a lap. (Repeat as many as you can in 7 minutes)
Mary:
LBCs 25 OYO
American Hammers in cadence
WWIs 25 OYO
Crunchy Frogs 25 OYO
Plank for 1:00 Minute
Moleskin:
It was truly a pleasure leading this great group of guys! Keep working hard and putting in the hard work everyone. May the Lord bless you all and watch over you at all times.
Family Guy!
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