Tag: Dough Boy

Upper body spa day.

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WARMUP: 15 side straddle hops, 10 Hill Billy Walkers, 15 Windmills
THE THANG:

15 – Under The Wires 3x
100 Yard Sprint

30 – Bicycle Crunches 3x
100-Yard Bear Crawl

15 – Walk-Out Push-Ups 3x
100 – Yard Sprint

30 – Jacknifes 3x
100 – Yard Bear Crawl

15 – Diamond Push-Ups 3x
100 – Yard Sprint

30 – Chair Crunches 3x
100 – Yard Bear Crawl

15 – Clapper Push-Ups 3x
100 – Yard Sprint

30 – Swipers 3x
100 – Yard Bear Crawl

15 – Explosive Negatives 3x
100 – Yard Sprint

MARY: none
ANNOUNCEMENTS: read newsletter
COT:

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Final KB WO of the century

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As we look towards 2020, it was appropriate to finish 2019 with a bang.

The Thang:

20 merkins w/bell (10 each arm) – 19 Skull Crushers

20 Squats – 19 KB swings

20 Big Boy Sit ups w/bell – 19 leg raises

20 curls (10 each arm) – 19 up right rows

20 LBCs w/bell – 19 american hammers

20 Side ab bends – 19 arm shoulder press (2 arms)

2 Burpees

Run to top of parking lot and back

Rinse and repeat as many rounds possible

Surprisingly not much mumble chatter, guess each PAX took the challenge to finish 2019 off with a bang. Not surprisingly, Band Camp was the leader with the FNG and Fish Sticks neck and neck.

Trucker

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