- QIC: oldbay
- When: 2022-10-01
- Pax: Bass-o-matic, Dojo, Drop Thrill, Fogerty, oldbay
- Posted In: the yard
WARMUP:
No running – just normal stuff with a little stretching
THE THANG Part 1:
Partner work: Partner 1 does stationary exercise while partner 2 does a moving exercise through cone course.
1. LBCs –> lunges
2. American Hammer–>bunny hops
3. Peter Parkers –> karaoke
4. Squats –> backwards lunges
5. Flutters –> High Knees then Butt Kickers
6. Imperial Walkers–> broad jumps
7. Bombjacks —> shuffle
THE THANG Part 2:
Slow Dirty McDeuce – 12x, slow 4 count
Set 1
– Wide arm Merkins
– Squats
– LBC
Set 2
– Dry Docks
– Flutter Kicks
– Calf Raises
Set 3
– Irkins
– Step lunges
– Weezy Jefferson
Set 4 – Out of time…
Great work, men!
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