Q: greyalbum
PAX: The Bobs, Ultratecht, Goose
FNGs: None
COUNT: 3
CONDITIONS: Breezy cool
WARMUP:
Warmarama
Butt Kickers
High Knees
Overhead press
SSH
Arm Circles
World’s Greatest Stretch
THE THANG:
Run to bars
5 pull-up
10 atomic merkin
4 pull – up
15 WW1
3 pull-up
20 crunchy frog
2 pull-up
25 drop squat
1 pull-up
Circuit 40 sec on/20 sec rest move to next station
Box jumps
Sit ups
Backbends
Wide Merkin
Dips
Split squats
Lunge
Aussie row
LBC
Prom dates
Crunchy frog
DORA
40 Burpee / Lunge walk
100 Squat jumps / Bear crawl / Crab walk
Do the reps/Run out and back on the trail
20 Merkin
20 WW1
20 Flutter Kick
1 min wall sit
ANNOUNCEMENTS: greyalbum show at Basement on 8th Ave 12/4 7pm
Tickets: www.ticketweb.com/event/neal-carpenter-good-guys-album-the-basement-tickets/13629484?pl=basement
COT: Thanksgiving travel, family time
PLAYLIST: The Wallflowers: Bringing Down The Horse