Date: 2024-06-27
AO: olympus
Q: Blue Steel
PAX: Blue Steel, Crop Duster, I-Beam, K-Pop, Monk, Monte Karlo, NOAA, Obadiah, Peanuts, Po, Rollingstone, Doodles, PomPom FNGs: 1 PomPom
COUNT: 13
WARMUP: SSH,Waybacks,cherry pickers,quad stretch, WGS
THE THANG: Death Crawl with burpees
On your 6… overhead block pull and leg raise to shin then press and return slowly to ground
Super Phelps, On your chest lower lumbar raise and alternate reach out (10 reps each arm) Man Makers or whatever we did
Bonnie Blair with Block
Monkey Humpers
Skull crusher with block on your 6
Monkey Humpers
Superman’s with legs spread at the top
Monkey Humpers
Cindy Bell Swings
MARY: monkey humpers, variations of lower lumbar work
ANNOUNCEMENTS: what they said
COT: hold others accountable (Peanuts)!!!
Tags: olympus, Blue Steel, Crop Duster, I-Beam, K-Pop, Monk, Monte Karlo, NOAA, Obadiah, Peanuts, Po, Rollingstone, Doodles, PomPom
F3 The Capital 