9 PAX in attendance: Big stick, Right said (Ran 7 miles) , Boy band (ran 7 miles), Black lung (ran 7 miles), Drago, Deep frost, Bicentennial man, Carebear, High Flyer
Warm Up:
SSH
Willie Mays Hayes
Little baby arm circles
Reverse LBACs
Seal Claps
The Thang:
Burpee Apocalypse!
10 burpees
9 burpees
8 burpees
7 burpees
6 burpees
5 burpees
4 burpees
3 burpees
2 burpees
1 burpee
Mosey to Gale Ln path
Barbara Walters….This is 2020:
Perform each exercise for 20 reps then hold for the six. After each chest exercise plank to the six, after leg exercise hold squat to the six, after each ab exercise leg lift to the six. Then run a lap.
- Merkins
- Squats
- LBC
- Diamond Merkins
- SSH
- Freddy Mercs
- Carolina Dry Docks
- Lunges
- WW1
- Tricep extensions
- Jump Tucks
- Flutters
- Superman’s
- Sumo Squats
- J Los
- Wide Arm Merkins
- Lt. Dan’s
- Box Cutters
- Partner Decline Merkins
- Hillbillies
After 15, we stopped the lap for time’s sake.
Mosey back to Stonewall for Mary:
Flutters x30
LBCs x20
J-Los x10
Good mornings/OYO stretch
Announcements: Leap Day Biscuit Run on February 29
COT
Prayer
Coffeeteria Attendance @ Portland Brew = 100%
HF out