• Post Type: Backblast
  • When: 08/20/2019
  • AO: Bulldog
  • QIC: HIPAA
  • FNG's:
  • PAX: Outhouse, Oompa Loompa (R), Rudolph, Spiderman, Sledge-O-Matic (RR), Clavin (R), Pedal, Voodoo, Watt's Up, Dry Rub

Disclaimer

Pledge

Warmup

MNC – 110 IC, yes you read that right, 110 IC

Don Quixote – 15 IC

Imperial Walkers – 15 IC

Slingshots – 20 (10 each way)

Good Mornings – 60

The Thang

Power Set 1

2 Snatches

5 Goblet Squats

10 Curls

Rinse and repeat that set for 10 minutes

Power Set 2

Halos – 20 (10 Each Way)

Tricep Ext. – 20

Bent Over Row – 20

Plank Row – 20

Swings – 20

Power Set 3

5 Front Lateral Raises

10 pullovers

15 Swings

Rinse and repeat that set for 10 minutes

Cool Down Set

Slingshots – 20 (10 Each Way)

LBC’s – 50

Mary

In honor of Hurricane Dorian coming let’s do the ol’ Hurricane Hoe Down

Time

COT

VooDoo took us out

AYE!

HIPAA