ThunderStock
4+ mile EC- John Deere, Crosby
EC- (add as others let me know)
Warm Up:SSH , Moroccan Night Clubs, Daisy Pickers
The Workout:
Roxanne– 3:11(26)
M’erkins (during Roxanne)
Rebel Yell– 4:48
Pickle Pounders(Chorus)
Homer to Marge (Verse)
Low Slow Flutter (Bridge)
Thunder– 3:07(78)
Dips Hold in down position and raise up on “Thunder”
Optional Mosey-
Flower– 3:26(30)
Squat up & Down squat hold
Safety Dance– 2:45(47)
Reverse M’erkins On “dance” You come up
Give it away– 4:42
Protractors during verse
15/45/90 start back at 15
LBC’s during the chorus
BRIEF STRETCH
Thunder Struck– 4:52(34)
Double M’erkin burpee on thunderstruck/Thunder
Mary: OYO
American Hammers
Freddie Mercury
Shoulder Taps
Box cutter
Balls to The Wall (With Shoulder Taps x1)
X2
Cobra Stretch
PROTRACTORS 15/45/15/90
LBC
M’erkins x10
Diamond M’erkins x10
Announcements: on the F3 page & Slack, Crosby @Bombshell Saturday Night, Long Ass Run Feb 9(?)
Prayer: Pikachu took is out… Lots of PAX hurting, Raleigh Police officers, moment of silence.