QIC: Candu
Date: 09/19/2019
PAX: Belly Roll, Iron Butt (respect x 2), Dirk, Cowbell, Cyanide, Sherlock, Callahan (respect), Sunshine, She Shed, Hanson, Bernie, Uncle Fester, Red Tees, Hobo, DeerJack
AO: Hill City
Balmy but not unbearable
COP
Forward Fold x 10 IC
R o L x 10 IC
L o R x 10 IC
Willie Mays x 10 IC
Third Grade x 10 IC
Michael Phelps x 10 IC
Plank x 10 IC
Right arm up x 10 IC
Left arm up x 10 IC
Monkey Humpers x 10 IC
Carolina Dry Docks x 10 IC
One legged Bulgarians x 10 OYO
The Thang
Mosey to rocks
Everyone gets a rock
25 EA
Curls
Tricep Extensions
Overhead Press
Bent Over Rows
School Bus Driver
Everyone runs a lap
Rinse & Repeat
30 EA
Rinse & Repeat
Kerlina Math
110 curls, tricep extentions, overhead press, bent over rows, & skewl bus drivers, 4 mosey laps around the big loopty loop
COT
Use your brothers as motivation. You go harder at F3 than OYO
Come to F3!
Moleskin
Eh