Gentlemen,
Thanks for having me out dark and early to the Abyss. Below is the order of events.
Spread far out
COT
1st Thing – Warm-up (5 min)
Repeat the below 3X
25 SSH IC
10 merkin IC
5 FMJ OYO
2nd Thing – Merkin – stretch (5 min)
10 diamond merkin IC
Downward Dog
10 merkin IC
Runner Stretch L/R
10 wide merkin (Larry Craigs) IC
Cobra
10 merkin IC
Cobra
Downward dog
3rd Thing – Tabata (45 sec exercise – 15 rest) Ab – Leg – Merkin (30 min) 3x
big boys
copperhead squat
merkin
V-ups
Bonnie Blair
Sphinx merkin
LBCs
jump squat
Diamond merkin
Gas pump
4th thing – Mary to take us home (5 min)
fluttterkick IC
Big boy IC
COT
Name-o-rama
Announcement – Intentions
SYITG!
Potter
F3 Louisville 