AO: The Pound

When: 07/21/2021

PAX:

Number of Pax: 5

Pax Names: Downward Dog, Huffy, Water Boy,

Number of FNGS: 0

FNG Names:

QIC: Folgers


The BackBlast:

5 Pax left the comfort of their fart sacks and came out for a leg and glute explosion. Kenwood from South Carolina blessed us with his presence.

Warm-up:

  • 20 Imperial Walkers
  • 15 Hill Billies
  • 15 Weed Pickers
  • 10 Toy Soldiers
  • Squat Tag to the top of the deck (3 squats while partner mozzies – trade-off upon tag)

Duo Dollies

  • 300X High Knees double count
  • 200X Bonnie Blaires
  • 100X Squats

Circuits on the staits w/ coupon

Travel to the top floor via stairs. Excersize on each floor coming down

  • 10 Thrusters with block
  • 20 Mountain Climbers
  • 10 Sumo Squat with block
  • 20 Glute Bridges (Reverse Pickle Pounders?)

Popcorn Abs –

  • Downward Dog – on 6 – hands behind the head – short low and slow flutter kicks
  • Huffy – Freddie Mercuries
  • Kenwood – 8 count exercise in cadence – 2 double count flutter kicks and 2 double count scissor kicks
  • Waterboy – WW2 situps 10x

We end with the circle of trust

Waterboys heading to Augusta – We wish you well friend and expect a visit from you every time your back in the classic city.

Announcements – get on slack and head over to the second f channel to vote for when you would like to go down the broad river riding the yak – Yee Yee

 

5 Pax left the comfort of their fart sacks and came out for a leg and glute explosion. Kenwood from South Carolina blessed us with his presence.

Warm-up:

  • 20 Imperial Walkers
  • 15 Hill Billies
  • 15 Weed Pickers
  • 10 Toy Soldiers
  • Squat Tag to the top of the deck (3 squats while partner mozzies – trade-off upon tag)

Duo Dollies

  • 300X High Knees double count
  • 200X Bonnie Blaires
  • 100X Squats

Circuits on the staits w/ coupon

Travel to the top floor via stairs. Excersize on each floor coming down

  • 10 Thrusters with block
  • 20 Mountain Climbers
  • 10 Sumo Squat with block
  • 20 Glute Bridges (Reverse Pickle Pounders?)

Popcorn Abs –

  • Downward Dog – on 6 – hands behind the head – short low and slow flutter kicks
  • Huffy – Freddie Mercuries
  • Kenwood – 8 count exercise in cadence – 2 double count flutter kicks and 2 double count scissor kicks
  • Waterboy – WW2 situps 10x

We end with the circle of trust

Waterboys heading to Augusta – We wish you well friend and expect a visit from you every time your back in the classic city.

Announcements – get on slack and head over to the second f channel to vote for when you would like to go down the broad river riding the yak – Yee Yee

 

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