Date: 5/12/2018

QIC: Moana, Guest Q from Memphis

Location: Spring Valley Park

Pax: Iverson, Ryder, Bloomer, D-Pug, Stardust, Simba, and FNG Petros

Memphis Bringing the Pain to Kzoo

Warm up:

• Side straddle Hops
• Daisy Pickers
• Big Arm Circles
• windmills

The Thang:

7 x 7 x 7  –  7 exercises with 7 reps each for 7 rounds.

• Merkins
• Slow Squats
• Big boy sit ups
• Lunges
• Man makers
• American Hammers
• Burpees
• With a Mosey round the parking lot between each round.

Round 6&7 were combined to increase the beatdown.

Mary:

• Little baby flutter crunches
• Pickle pounders
• Ankle touches

Thank you Moana for leading with a southern style beatdown. Glad to have you post with us here in Kalamazoo!

Peace,

Ryder