Nice 30f morning in the gloom, 9 PAX out for 54 Birthday beatdown.
Warm Up:
michael phelps, mor nightclubs, imperial walkers, toy soldiers, shoulder tap, mountain climbers, grass pickers
Thang:
Set #1 Parking Lot to Flag Pole
|
Motivators from 5 |
|
Hold Plank for 54 Seconds |
|
Later motivators from 4 |
Set #2 mosey to Straight Sets of 54 (run to first pole), Hold Plank until group is done
|
Hand release Merkens |
|
Alternating Lunges |
|
BB Sit ups |
Set #3 Ladder
|
9 |
Ranger Merkin |
|
18 |
Freddie Mercury |
|
27 |
Mountain Climbers |
|
36 |
Squats |
|
45 |
Overhead claps |
|
54 |
Hold Plank |
Set #4 Pavilion
|
9 |
Decline Merken |
|
18 |
Dips |
|
27 |
Plank Jax |
|
36 |
Rafter Hang |
|
45 |
LBC |
|
54 |
Step Ups 22 Each Side |
COT: Name, Count, named FNG Ankles after an episode in school, you’ll have to ask him yourself. prayers to pax and family in need.