Triple Shift
Triple Shift

Attention to detail….and Thumb War Turns 40 – from Bogey

Disclaimer & then to the 50 -Warm up -Bleachers – merkin ladder/pistol squats/pull up w rail -bear crawl/inch worm/lunges -gym – 1 lap around/donkey kicks/people’s chair w Air press/40 burpees -sprints…just a couple short ones -pavilion – sit ups/bench sit-ups /sit ups/bench sit ups -rock pile-rock work/dips/rifle carry squats -back …

“Seal the Deal” a Mosey Inspired Sunday at the Renaissance – from Heisenberg

Warm up with movement – Walking Imperial Walkers (AKA Gabby’s) , Bear Crawl, Crab Walks – IC around the NOMA bacon fountain. Face the Bacon for Jack Off/Jacked Up- SSH, Smurf Jacks, Red Bull Smurf Jacks, Plank Jacks – seal the deal with some Seal jacks – I thought the …