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Date/Time
Date(s) - 06/09/2022
5:30 am - 6:15 am
Site Q - Hannibal
Location
The Wall
Categories
Boot camp style workout. On the River. Amazing way to watch the sun come up and start the day with sweat pouring over your rejuvenated soul. Some ramps, lots of steps, a little concrete, a little grass, all the fixens for beautifully scripted beatdown!
Best Parking is on Cherry Street. **Please be considerate when you park on the side streets, keep the Mumblechatter at a minimum out of respect for the residents.**
QIC – Stark
PAX – Nitrous, Huckleberry, Jennay, Callahan, Huffy, Soda Pop, Venom, Hannibal, Fossil
7min round, with 90 second burnout
1.) Back and Bi’s
3 Rouds
3 Count Curls
Lat Pulls
12 reps
Run steps 2x, 12 Ass slapping, Hand Clapping Squats
Burnout – Perform triple 7s Bicep curls until timer runs out, 7 second rest oyo between sets.
2.) Triceps and Chest
3 Rounds
Skull Crushers
3 Count Merkins
12 reps
Run steps 2x, 12 Ass slapping, Hand Clapping Squats
Burnout – Perform triple 7s Ab-buster (7 Flutters, 2 is 1, 7 heels to Heaven, 7 Leg Levers) until timer runs out, 7 second rest oyo between sets.
3.) Shoulders
3 Rounds
Arnold Shoulder Press
3 count Lateral Arm Raises
12 reps
Run steps 2x, 12 Ass slapping, Hand Clapping Squats
Burnout – Perform triple 7s Bicep curls until timer runs out, 7 second rest oyo between sets.
4.) Abs
3 Rounds
3 count Leg Levers
Mountain climbers 2 is 1
12 reps
Run steps 2x, 12 Ass slapping, Hand Clapping Squats
Burnout – Perform triple 7s Ab-buster until timer runs out, 7 second rest oyo between sets.
COR, NOR, Jennay with the 6. Started as “hate” now 34 as of yesterday. Strong commitment from this man for past 4 and half years
Always an Honor
Always my Pleasure
~Stark