AO: Bushwood
Q: Mr. Roboto ,
PAX: BlackDog (F3 New Bern), Stickbuilt, Bangkok, Peeping Tom, Mr. Roboto, Hawkeye, Sprinkler
FNGs: None
COUNT: 7
Warm-a-rama: Sun Gods, Imperial Walkers, Frankensteins, Baseball Stretches, Blue Hawaiian Lap. Stop by the grocery mobile that was instead loaded down with cinder blocks. Each pax grabbed one for the work that was to follow.
Q: Mr. Roboto ,
PAX: BlackDog (F3 New Bern), Stickbuilt, Bangkok, Peeping Tom, Mr. Roboto, Hawkeye, Sprinkler
FNGs: None
COUNT: 7
Warm-a-rama: Sun Gods, Imperial Walkers, Frankensteins, Baseball Stretches, Blue Hawaiian Lap. Stop by the grocery mobile that was instead loaded down with cinder blocks. Each pax grabbed one for the work that was to follow.
The Thang: With blocks in hand, the pax gathered back up in the back lot for a few rounds of cinder block “Complexes”.
Complex 1 – Complete 5 rounds with a Blue Hawaiian Lap in between each round.
– Cinder Block Swings x10
– Goblet Squats x10
– Bent-over Rows x10
– Alternating Rotational Thrusters x10
– Overhead-hold Marches
Complex 2 – Complete 3 rounds with a Blue Hawaiian Lap in between each round.
– Curls for the Girls x10
– Alternating Staggered Block Merkins x10
– Low Slow Flutters with Block Hold
Mary: LBCs, Heel Touches
COT: Count-a-Rama, Name-a-Rama, and Gratitudes and Concerns.