• Post Type: Backblast
  • When: 08/05/2023
  • AO: PainLab
  • QIC: Voodoo
  • FNG's:
  • PAX: Bandit, Les Nessman, Mayor, Nutria, Clavin, Noisey Cricket
  • Warm up stretch 2-3 min

Stations :  (timer is down to rock for ropes 50 count/ (count one side) and back

Round 1

Swings

Squat curl press

Big boys

Lateral pulls

SSH

Lunges

Flutter kicks

Intermission:  1 min

Hurricane Hoedown 

7 American hammers at the top, 7 AM middle, 7 AM all the way up….then 6….the  5 etc.

Rd 2

Snow angel Merkins

Windshield wipers

Plank jacks

Arnold press (dumbbells)

Lateral lunges

Step Ups

Curls

Mosey to picnic tables for Dips IC, Incline Merkins, calf raises….mosey back to rock to pack up and call it   Good work men