AO: ao_the-swanson
Q: Disco
PAX: Bunsen, Matlock, Spinal Tap, Googan, Topless, Slum Lord, Disco
FNGs: None
COUNT: 7
WARMUP:
– 15 String Rippers
– 15 Sun Gods
– 15 God Suns
– 15 Cherry Pickers
–
THE THANG:
50 sec with 10 seconds off Tabata
2 sets of each round

1st Round: Upper body
– Merkins
– Shoulder Taps
– A mosey to bleachers
– Tri-dips
– A mosey back to court
– Pike Push ups
2nd Round: Lower Body
– Squat
– Reverse Lunge
– Cobra Squats
– Side Lunges
3rd Round: Core
– Plank
– Side Plank – Right
– Side Plank – Left
– Flutter Kick
4th Round: Cardio
– High Knees
– Burpees
– Squat Jumps
– Side Saddle Hops

MARY:
– 20 Mountain Climbers
– 20 Freddie Mercury’s
– 20 Broken Bicycle
– 20 American Hammers
ANNOUNCEMENTS:
– Book Club
– Ruck event in November
COT:
– “Chance favors the prepared mind” – Louis Pasteur
–