Snakes in a pavilion

Disclaimer

Warmarama
Abe Vigoda, arm circles, stretches, SSH, goofballs, squats, more stretches

The Thang

Snake in and out of the benches (1 round)
Round o merkins
Plank

Snake in and out of the benches (2 rounds)
Round o squats, bobby Hurley, lunges, one legged squats, one legged deadlifts
Plank

Snake in and out of the benches (3 rounds)
Dips, balls to the wall, donkey kicks

Snake in and out of the benches (4 rounds)
Dips, Round o burpees

Mary

Countarama

Namearama

COT

Back Blast: Tabata

Beautiful 62 degree, mildly humid, starlit workout.
Warm up: 1 mile jog interspersed with lunges, shoulder rolls, side straddle hops)
Work out:
Tabata style: 20 seconds on, 10 seconds off x 8 (4 minutes total) x 8
‘Mercans, LBC, Pull Ups, Bulgarian Squat, Downhill ‘Mercans, Tricep dip, Toe drop (lay on back, legs hand off side of table, slowly drop feet to ground….awesome for lower belly)
Prayers & Praise: Lord, watch over our families!
Good times!

Sept 26 at the Swamp

September 26, 2017 at the Swamp, voted “best AO in town!”
Yes, we actually worked out 9/26 and here’s the BB to prove it:
Mosey and warm up
plank jacks, sun gods, side straddle hops, goof balls
Mosey — The THANG!
jump squats, incline merkins, alternate feet on bench, decline merkins, staggered merkins, scissor kicks, star jacks…mosey
Mike Tysons, donkey kicks, peoples chair, balls to the wall…mosey
Maxout pull ups and max out back press
Mosey!
Partner up; one in and one out and back
Run up and back; 50 total crabcakes
Run up and back; 50 total drydocks
Mary
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COT; 6:15 AM