7 strong for EC Manmakers

Warm Up

SSH x 20
Little Baby Arm Circles x 10
Imperial walkers x 20
WMH x 10

Run to circle
20 burpees OYO to get loosened up

The Thang

One lap around
Stop at each Corner
4 exercises, 40 reps per exercise at each corner

Corner 1:

Merkins x40
Dips x40
Merkins x40
Dips x40

Run to next corner, Plank it out until all PAX arrive

Corner 2:

Jump rope x 40
Mountain Climbers x40
Tuck-Jumps x40
SSH x40

Run to next corner

Corner 3:

Ski Abs x40 (2-count)
Flutter Kicks x40
Freddie Mercury x40 (2-count)
LBC x40
Run to next corner

Corner 4:

Air Squats x40
Jump Lunges x40
Monkey Humpers x40
Bobby Hurley x40 (smack ground and jump)

Rinse and repeat for lap 2, modified version due to time constraints

Corner 1:

Merkins x 40
Dips x 40

Corner 2:

SSH x20
Mountain Climbers x20
Tuck-Jumps x20

Corner 3:

Flutter Kicks x40
LBC x40

Corner 4:

Air Squats x40
Bobby Hurley x40

Mary

No Mary, see Corner 3.

Announcements:
Coco’s extensive farewell tour concludes next week.  He’s Qing Vortex and Ramses and then partying at Champ’s Table at He’s Not Here Wednesday at 6:00 PM sharp.  Cover charge is only $5 if you mention Champ’s name.  If you don’t mention Champ’s name, admission is free.

Lala bid a farewell.  He took a job with THE Ohio State University.  Sweatervest had mixed emotions.  All the best Lala!  We will miss you, you know where to find us when you are back in town.

Congratulations ShakeIt on your engagement!!

The PAX welcomed Candyland, FNG!

Misery took us out.

2Ply sent us a picture from the beach