We had 3 brave warriors sporting the Muscle T during this crispy 55 degree Friday morning. I almost started of with a crop top, but cold feet and a bit of humility kept my in the good graces of Gastonia’s finest.
Let get to this already >
WARM UP:
20 IC – Side Staddle Hops, 10 IC – Merkins hold position, 10 IC – Planjacks, 10 IC – Squats, 20 IC – Dying Cockroaches, 30 IC – Flutterkicks
THANG:
Mosey to the trunk for the bricks.
Lawn Chair Warrior: Wall Sits, 20 IC Shoulder Press (screaming at ref), 30 count Speed Bags forward, 30 count Speed Bags reverse
Mosey to the parking deck
Wild Party: Keg stand (Hip Slappers) & Six Pack ( 1 pull up, 5 merkins then 2 pull ups 4 merkins…..similar to 11’s)
Rinse and repeat add some Dips 15 IC at the end.
Bear crawl up the ramps, sprint the flats all the way to the top.
10 IC – Squats, 10 IC – Sleeping Hillbillies(each side), 10 IC – Low Slow Squats
The Incarceration: 20 IC – Box Cutters, 10 IC – Mike Tysons, 15 IC – SLOW Box Cutters, 10 IC – Mike Tysons,
5 burpies for the train
Mosey to the bottom level and grab the bricks.
Mosey to the Wells Fargo steps for, 15 IC – dips, 15 IC – monkey humpers and 5 Steps deep sea divers.
To the pavillion: Partner up. Lunge to the end of the stage and back, other partner hits Mountain Climbers, switch.
rinse and repeat x 2
10 IC – LBC’s
10 IC – flutterkicks
PLEDGE
NAME-O-RAMA
COT