- When: 6/18/2016
- QIC: Biiiiing
- The PAX: Farah and Farah, Wolfpack, Thriller, Gamer, Nike, Hollywood, Fix-it, Disco, Eileen, Pyro, Munchkin, Big bird, Pusher, Piano man, Heisenberg, Toxic, Snuffy, Jamanji, FNG (Big EZ)
Warm Up
- little baby arm circles F/B
- side straddle hops
- chinooks
- smurf jack
- DonQuixotes
The Workout
- Rapid Fire Rock Set – OYO curls, side raises, front raises, overhead press, triceps press, 10 each, hold at top
- Body Builder – OYO 15
- Mount Merkin – mountain climber into a merkin – IC 15
- Imperial Squat Walker – IC 20
- Rapid Fire Rock Set – repeat above
- Daft Punk – OYO 15
- Elf on a Shelf – IC 15 L/R
- Chest Press – 3 pulses at bottom then to the top, IC 15 x 2
- Plank –
- Run
- Rapid Fire Rock Set – same as above except 15
- Dolly
- CPR Squats – aka genuine IC 15
- Prisoner Squats – with wider stance IC 15
- Prisoner Squats – with even wider stance IC 15
- Bow and Arrow – aka mac raise, 1 arm front raise, 1 arm side raise,
- Sheriff Woody – squat down, power press to extend arms up to tip toes OYO 15
- Blocktanamo
- Guantanamo