PAX
SmokestackPicassoPorkchopPotsie
Beatdown
Warmup
Mosey to the corner of street and pack to the shovel flag, Moroccan Night Clubs, Abe Vigoda, Side Squats, Spider, monkey, gorilla jumpers, Best Stretch Ever, Calf Stretch, Plank Jacks and Mosey to the other corner and back.
The Thang
The Gross: 12 exercises/12 reps each
·Thrusters - coupon
·Dips
·Broad jumps
·Leg raises - lay on back lift legs
·Carolina Dry Docks
·Catalina Wine Mixer - Plank down on both elbows up and do a merkin
·Donkey Kicks - While planking near a wall with your feet facing the wall, kick both feet up on wall above your body.
Balls to the wall
·Derkins
·Squat w coupon
·Hello Dollys- done laying on back, legs raised about six inches from ground. Keeping legs parallel to ground, separate legs outward then return to start.
·Irkins
The Cooper: 10 Merkins/ 10 Squats/ 10 Big Boy Sit ups; run lap around field; repeat by laddering down to 1 rep of each
Mary
6 inches, Wall sits, Crab cakes, and a couple of others
Announcements
10/12 Fire
10/16-17 Men's retreat
COT
Praying for Tara, Pastor Mark, Adrienne, Klinger