10 PAX make it out for a strong mid-week beatdown and a new Salem record!
Warm-o-rama
Mosey from lower lot to bball court. Throw in some EC Burpees while Frack runs to grab some gloves from Cake’s truck. Continue to court.
Circle up for: 40 SSH, 10 Abe Vagota, 15 IW, 25 AC, 25 RAC, 10 Mountain Merkins *All done IC
Over to picnic tables for: 15 Dips IC, 10 Step-ups each leg OYO, 10 Derkins IC, 10 Box Squats IC, 10 Urkins IC. Back to court. We have a new arrival as FNG Bobtail successfully finds us in the gloom. This makes for even numbers, perfect!
Thang- Zipper Loops
PAX partners up. Partners will perform exercises, then take off in opposite directions around the loop. Make the full circle and meet back on the court, Mary exercise until all return. Each set of partners will have a turn with the sandbags on their loop run making it all the more fun.
Lap 1- 30 Squats–>Lap–>LBC’s until all arrive
Lap 2- 15 Patty-cake merkins, 10 Squats–>Lap–>Flutter Kicks until all arrive
Lap 3- 25 Monkey Humpers, 5 Patty-cake merkins, 10 squats–>Lap–>Plank until all arrive
Lap 4- 15 Partner Derkins, 15 MH, 5 Patty-cake merkins, 10 squats–>Lap–>BBS until all arrive
Lap 5- 10 Step-back lunges each way, 10 Partner Derkins, 15 MH, 5 Patty-cake merkins, 10 squats–>Lap–>6 inch hold until all arrive
Lap 6- Bear Crawl length of court, 5 Lunges each way, 10 Partner Derkins, 15 MH, 5 Patty-cake Merkins, 10 Squats–>Lap–>Low squat hold until all arrive
Mary
6 inch hold for 10 count all the way around, 15 AH
Count, Names, COT
*Welcome FNG Bobtail
Announcements
*2nd F tomorrow night @ Mac & Bobs, 7:00
**Anniversary April 29th, get the word out!
Strong work fellas, great to see Salem #’s growing! Always a pleasure to lead!