A muggy but calm morning for the 5 PAX Post – Bubblicious, Boucher, Piper, Daisy, Slit-QIC

Warm Up:

Sprinklers X15IC, Tempo Squats X15IC, ArmCircles X20 Forward and Back OYO

Leg Stretches OYO, Larry Birds

Slowsy with Blocks to the Happy Place

Thang: Frank and Beans Part III Leftovers, AKA Super Beanie Weenie Casserole

PAX alternated between Bermuda Triangle & C.A.P. laps, completing specified set of 3 exercises after each lap

After CAP laps

Rd. 1- 10 Incline Merkins, 15 Russian Swings, 20 Big Boys

Rd. 2- 15 Box Jumps, 20 Goblet Squats, 40 LBCs

Rd. 3- 30 Mountain Climbers, 20 Overhead Presses, 40 Heavy Freddies

*Bonus Round – PAX choice of which round to repeat

After Bermuda laps

Rd. 1- 10 Merkins, 20 Shoulder Taps, 20 American Hammers

Rd. 2- 20 Dirty Hook-ups, 20 Squat Jumps, 20 Gas Pumps

Rd. 3- 20 Plank Jacks, 40 Flutter Kicks, 10 Mike Tysons

*Bonus Round – PAX choice of which round to repeat

Mary:

Ring of Fire Waterfalls- complete specified exercise but call out half way through reps to start next PAX, 2 rounds of each back to back. (Monkey Humpers x10, Plank/Pickle Pounders X10, Canoe/LBCs X20)

Left Side Plank

Right Side Plank

COT

Moleskin:

YHC was really looking forward to finishing off the last day of Frank and Beans from the previous week, but evidently most of the other PAX REALLY hate leftovers as only 5 posted. QIC borrowed Daisy’s originally planned set-up (many thanks!) and tried to mix in other muscle groups to round out our Frank and Beans. PAX did not appreciate the bonus round but most were grateful that the Double Ring of Fire waterfalls did not include more PAX.

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