Date:July 27th
Location:OC
Q:Bow Wow
PAX: Chill Pill, Sue Sue, Betty C, Bookworm, Gilly, Beats, Raven, Tricky, Longhorn, Polo, Chickie, Couch Potato, River Rat
Tha Thang
PAX1 travels while remaining PAX complete an exercise-Upon P1 return, P2 travels while P1 joins the pack. Rinse and repeat until time is up.
Round 1: Ab Attack
1)Plank hold with jlos
2)v-ups
3)Crunch with OH press
4)Awkward Turtles
5)Plank with Toe Touch
6)Russian Twist
7)Plank hold with DB row
8)Merkins with shoulder taps
9)flutter kicks
10)plank
1 min break
Round 2: Arm Attack
1)front raise
2)lateral raise
3)wide row
4)bicep pulses
5)tricep kickback
6)tricep extension
7)arm punches with weights
8)reverse curl
9)weighted pullover
10)merkins
1 min break
Round 3: Leg Attack
1)squats
2)reverse lunge right leg
3)reverse lunge left leg
4)right kick
5)left kick
6)donkey kick right
7)donkey kick left
8)dead leg lift right
9)dead leg lift left
10)leg lifts
1 min break
Bridge hold burnout:
weight on hips
-1 min pulse
-1 min clams
-1 min reg hold
COT: River Rat ended with a prayer.