Parking lot beatdown at the Nest
FNGs: N/a
Warm Up: 2 for EC. A quick mosey around the parking lot and circle up for side straddle hops, good mornings, imperial walkers, hillbillies, arm circles forward and reverse, and Michael Phelps.
The Workout:
Dora -pickup 6 after each
100 Australian mtn climbers on wall, other Pax runs a lap then switch
200 split lunges, other pax does a dead hang for as long as they can then switch
300 shoulder taps, other Pax sprints down and Moseys back to switch
Interval Circuits 20 seconds on, 10 seconds off
1 Chest – irkin, jump rope, Derkin, jump rope 2 Legs -prisoner squats, mtn climbers, star jumps, mtn climbers
3 Shoulders -Dry docks, jab cross, bttw, jab cross
4 Back -Superman pull downs, jump rope, homer to marge, jump rope
5 Biceps -Bicep merkin, mtn climbers, Bicep merkin, mtn climbers
6 Triceps -dips, jab cross, dips, jab cross
Mary: around the horn Ab work and ended with stretching
Announcements: upcoming runs
T-Claps (Recognition): KITTY LITTR made his return to the gloom
Prayer: H1N1 took us out
