Muscle Mania

DATE: 2022-12-14
AO: Aerie
Q: Chasqui
PAX: Yellow Jacket, Lonestar, Brass Monkey
FNGs: None
COUNT: 4
Warm up:
Run to lifetime
Michael Phelps
Side straddle hops
Cherry pickers
Hill Billies
Run back to start

The Thang
—w/coupon—
round 1
curls x20
rows L/R x15 each
big boy sit-ups x15
merkin with shoulder taps

run 1 soccer loop: narrow jog, long sprint

round 2
squat x15
American hammers x15
flutter kicks x15
squat overhead press x15

run 1 soccer loop: narrow jog, long sprint

round 3
High plank w/coupon slide L/R x15
curls x20
rifle carry to the 50 yd
suit case carry back
big boy sit-ups x10

run 1 soccer loop: narrow jog, long sprint

round 4
Pax mix

Cool down:
PAX mix stretches

Announcements:
Dec. 31 Old Rag hike HC