AO-Boiler Room
Date: 09.01.23
Q: Dowry
PAX: 28
Tendonitis, Oscar Mayer, Counterfeit, Gutter Helmet, Rims, Pierogi, Rio, Elton, Thingamabob, Lucky, EKG, Melamine, Uggs, BiLo, Hobo, Little Dingy, Patch Adams, Six Pack, Jay-Z, Boingo, Poncherello, Money Pit, Curves, Spit Valve, Floppy Disk, Pruis, Menthol
Warm-Up:
Good Mornings, Sir Fazio’s (Forward & Reverse), Calf Stretches (w/next leg), Cherry Pickers
Rucker’s Split off
Work-Out ‘The Thang’:
Mosey around high school
OYO: 9 Stations around rear parking lot w/3 rounds each 30/20/10 count
Station #01: Jump Squats (Single Count)
Bear crawl to next station-100’
Station #02: WW2
Mosey to next station-200’
Station #03: Carolina Dry Docks
Mosey to next station-25’
Station #04: American Hammers (Single Count)
Mosey to next station-200’
Station #05: SSH
Crab Walk to next station-100’
Station #06: Plank Hold (Regular)
Mosey to next station-25’
Station #07: LBC (Single Count)
Lunge Walk to next station-100’
Station #08: Flutter Kicks (L/R=1)
Mosey to next station-200’
Station #09: Mtn. Climbers (Single Count)
Mosey to station #01-300’
Repeat
COT:
Announcements: Deacon runs practice, Adopt-A-Hwy end of Sept, 9-11 Stair Climb at Carter Finley (will need to sign waiver), Join ‘Iron Packs’ at Max Bandwidth, 60th-B-day Q (Floppy-Disk) at next Quarantine AO,
Prayers: Floppy-Disk’s wife Laura, Chet & Penny who’s mother in-law passed away.
Perfect weather this morning & nice work gentelmen!
Thank You for coming out and joining me!