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Ab day with the maintenance man


Warm up – .25 mosey

circle up for

15- SSH

15- Imperial walkers

10- merkins

plank/calve stretch

mosey .15 miles for direction on workout

10 squats

1 mike Tyson and 4 crunches– rinse repeat increase Tysons by 1 and crunches by 4- get to 5 and 20

The Thang ( 4 cul de sac ab work)

1st and 3rd cul-de sac – 20 pistol LBS

2nd and 4th  cul- de sac- 10 big boys, 15 gas pumps and 20 heels to heaven

at top of each cul-de sac 5 merkins and when you cross COT – 10 squats

get as many rounds in as possible and meet at COT for another round- 6 mike Tysons and 24crunches- rinse repeat Tysons by  1 and crunches by 4– we got to 7 merkins and 28 crunches before time was called.



We had great group today and all the PAX pushed hard. Thanks to Schneider for a great Q and taking us out..


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