AO: Blue Line (The Hump Day version of Col-Hard-Fax)

4 PAX: Byrider, Pitino, Weed, and Phillip Hanks (YHC)

Warm-a-Rama: Since it was 27-ish degrees outside, we played the song Ice Ice Baby… Approximately 4 minutes… Plank Position the entire time doing shoulder tap/shoulder tap/ plank jack… Merkin on the “Ice”


Imperial Walkers

Crab Jacks


Imperial Storm Troopers (kicking)

Carolina Dry Docks round 1 … Chicken Peckers round 2

Eagle Wings using colorful / cutesy dumbells

B Bavarian Split Squat/Lunch with feet on bench

A Alabama Prom Date

B Boxcutter

Y You vs. You (AMRAP Dips or LBC up to a minute)



A modified “Bruce Lee” using two rounds of Homer / Marge, thanks to Pitino. A Bruce Lee is a super set consisting of 6 ab exercises… In this case 1. Homer – Marge 2. LBC 3. Heel Touches 4. Crunchy Frogs 5. 100’s 6. American Hammers


YHC took us out.

Thanks for letting me lead!

-Black Swan