Q: Dick Clark
PAX: Sachin Kulkarni (Scoop), Srikanth Bondada (BabeRuth), Uday Jain (WallE), Tree Hugger from St. Louis
FNGs: None
COUNT: 5
WARMUP: run in place, SSH, IW, Arm circles, Abe Vigodas, then DC stretches.
THE THANG:
1) The Gross: 12 reps each of 12 exercises: burpee, flutter, overhead press, World War III sit up, curl, LBC, Alpo, Apollo Ono, bodybuilder, get up, SSH, dips. 1run lap.
2) 5×20: five exercises, 20 reps each.
Arms: dips, row, overhead press, curl, Merkin. One lap.
Core: flutter, shoulder, tap, leg lift, American hammer, LBC. One lap.
Cardio: high knees, SSH, broad jump, jumpin’ jack flash, bear crawl. One lap.
3) Slow reps: 10 slow negative reps of each exercise, 10 seconds for first negative rep, nine seconds for second, eight seconds, etc.: 10 slow Merkens, 10 slow Alpo, 10 slow curl, 10 slow overhead press. Take a lap.
4) Elevens: Carolina dry dock, World War I sit-ups.
MARY: five exercises, counted by the pax. Hello Dolly, Freddie Mercury, rope pull, penguin taps, LBC.
ANNOUNCEMENTS: Diwali Sunday 5:30.
COT: Thankful for downrange visitors!
