Warm up Incadence to 10:
Forward Arm circles
Imperial walkers
SSH
The Thang:
PART I. PAX spread out about 10-20 yards from butcher block and complete following:
5 man makers
10 decline diamond merkins
15 curls
PART II. Mosey to Butcher block and complete 15 reps of the following exercises at each cone. Sprint/Shuffle (always facing forward) between cones.
1st cone: Oh-Hey’s (1:1)
2nd cone: Baryshnikov Squats
3rd cone: Cross Reach (1:1)
4th cone: Monkey Humpers
Brand new workout in Black Swamp region, meeting where the Maumee and the Auglaize Rivers meet at Kingsbury Park in Defiance, OH.
NEW KIDS
Mission
5 Core Principles
Countorama
Beatdown explanation
Exercise demo
Warm up Incadence to 10:
Forward Arm circles
Imperial walkers
SSH
The Thang:
PART I. PAX spread out about 10-20 yards from butcher block and complete following:
5 man makers
10 decline diamond merkins
15 curls
PART II. Mosey to Butcher block and complete 15 reps of the following exercises at each cone. Sprint/Shuffle (always facing forward) between cones.
1st cone: Oh-Hey’s (1:1)
2nd cone: Baryshnikov Squats
3rd cone: Cross Reach (1:1)
4th cone: Monkey Humpers
PART III. Run then Mosey back to start
Repeato
COT
Countorama
Nameorama
6
FNG (Kyle R. – “Albus”)
Announcements
Prayer
PAX LIST:
Footloose – Q
Dora
Brogan
Fudd
Southie
Meatloaf
Dropout
Albus (FNG)