Site AO gave Polo about an hour and a half heads up that he was CoQing nad he did GREAT!!
Surge did the Warm O Rama, 6MOM, and COT and Polo got the meat!
Warm O Rama (Surge)
20 – SSH
20 – Sun Gods Forward
20 – Sun Gods Backward
20 – Top and Bottom Claps
Meat (Polo)
Mosey to the Elem School for 4 stations of pain! PAX divided into 2 groups, group 1 started on station 1 and group 2 started on station 2. Three trips around the stations and you will be done!
Station #1 –
20 – Merkins
25 – Plank Jacks
30 – Squats
Station #2 –
10 – Burpees
15 – Single Leg Lunges
20 – Imperial Walkers
Station #3 –
20 – Carolina Dry Docks
25 – Side Straddle Hops
30 – Monkey Humpers
Station#4 –
20 – Wide Arm Merkins
25 – Mountain Climbers
30 – Copperhead Squats
6MOM – (Surge)
20 – Low Slow Flutters
30 – Leg and Arm Raises
30 Count Supermans x 3
20 – LBCs
COT –
Surge took us out
Announcements –
- Derailer and Uptown Funk on Friday AM
- Review Butt Fumble’s email for service projects to see where you can help out
PAX: CoQ – Surge and Polo
QIC: 01/07/2016
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