14 Men met at The Point for some work. We began with;
Warm-O-Rama
- Blue Hawaiian Lap, Around park
- Side Shuffles x 2
- High Knees x 1
- Skaters x 1
- Sprints x 2
- Frankenstein x 1
- Butt Kicks x 1
THANG I – AB DAY
- Blue Hawaiian Lap
- Dying Cock Roaches x 50 IC, 4 Count
- Seated V Ups x 20 IC, 4 Count
- Dying Cock Roaches x 15 IC, 4 Count
- Seated V Ups x 15 IC, 4 Count
- Dying Cock Roaches x 15 IC, 4 Count
- Seated V Ups x 15 IC, 4 Count
THANG II
- Blue Hawaiian Lap
- 2 line of cones 30 yds apart, partner up, grab sand bag
- P1 Wood Chop (Kneeling) w/ Sand Bag 10 Ea Side
- P2 Circle pushups.
- P1 Overhead Press w/ Sand Bag 20 Ea.
- P2 Carolina Dry Docks.
- P1 Tricep Extensions w/ Sand Bag 15 Ea.
- P2 Ranger Merkins.
- P1 Curl w/ Sandbag 15 Ea.
- P2 Diamond Merkins
- Blue Hawaiian Lap
- Line up at opposite ends of cones
- P1 Squat w/ Sand Bag 15 Ea.
- P2 Plank suicide w/ alt leg up. Switch sprint to opposite side Repeat. Sprint back
- P1 Sandbag lunges w/ twist 15 Ea.
- P2 Plank walk out and back (Burpee). Switch sprint to opposite side. Repeat. Sprint Back
- P1 Sandbag dead lifts 15 Ea.
- P2 Superman’s Switch sprint to opposite side. Repeat. Sprint back.
- WWI Sit ups x 30 IC, 1 Count
- Blue Hawaiian Lap
MOM
- Captain Thors (1 sit up 4 American Hammers) x 15 IC
- Clap Sit Ups (Sit up) Clap with hands behind knee leg, alternate other let, clap behind knee, alternate x 20 IC
- Cobra Stretch
- Left knee to Right side stretch
- Right knee to Left side stretch
Count / Name / Announcements (Wash Hands) / 1-2-3 FRIDAY
Thanks for the week. See y’all down range.
Faulkner