Here’s what we did. Sorry for the short BB, but time is of the essence.
DISCLAIMER
The Thang
COP #1 (Warmup)
20 IC x Seal Jacks
20 IC x Imperial Walkers
20 IC x Peter Parkers
20 IC x SSH
20 IC x Hillbillies
20 IC x Parker Peters
Mosey over to a ledge, and line up.
COP #2
15 IC x Channing Tatums (a.k.a. Right Leg Stepup)
10 OYO x Right Leg Ledge Squats
20 IC x Low Slow Dips
15 IC x Tanning Chatums (a.k.a. Left Leg Stepup)
10 OYO x Left Leg Ledge Squats
20 IC x Regular Dips
Mosey to NOMA, and partner up for the next few exercises.
Dora 1-2-3: Pax 1 performs AMRAP to hit the exercise goal while Pax 2 performs hop up to the top of NOMA, and runs back. Flap jack until goal is met by the teams.
100 reps: Merkins
200 reps: Hip Slappers
300 reps: Squats
I don’t think the Pax will visit NOMA again after this one. Mosey over to the #Foundry. Exercise progression as follows:
Pax planks up for the guy ahead of him to finish his pullups, then follow the leader:
10 x Pullups
10 x Dips
10 x Full Sit-up
10 x Chest Pulls
Monkey Bar over to the Plank Line
Only had time for one round thru. Hand off to Chewy for some #Qtraining. Tclaps for leading!
COP #3:
10 IC x Overhead, Straight Arm Air Squats
10 IC x Right Leg Side Lift Kicks
10 IC x Left Leg Side Lift Kicks
10 IC x High Plank Shoulder Pulses (works them cobra back muscles)
10 IC x Superman (On Stomach) Overhead Arm Lifts
10 IC x Superman Side Arm Lifts
10 IC x Superman Close Side Arm Lifts
Times up… back to the flag for Nameorama, Shoutouts, and prayer.
