12/15/2020

Weather – clear and 25*

Disclaimer & Core Principles

PAX – Motorboat, Spud, Kindergarten Cop, Marshall, Chirp Chirp, Khaki, Pontoon-19 (Q)

WARM UP

  • 20 ssh
  • 10 weed pickers
  • 10 overhead claps
  • 10 Abe Begotas
  • 10 arm circles each direction
  • 10 kick with twists – OYO

THA THANG

  • Zamperini carry to the lot – Space out to 1 pax per lane and maintain distance
  • 10 Goblet squats
  • 10 overhead press
  • 10 tombstones (up / down = 1) – OYO
  • 10 tricep extensions
  • 10 block curls
  • 10 bent over rows
  • 10 block merkins
  • 10 love handle lifters left
  • 10 love handle lifters right
  • 10 alpos
  • 10 block merkins
  • Ruck carry + mosy = ROSY (1 lap around the lot back to starting point)
  • 10 tricep extensions
  • 10 block curls
  • 10 Rocky Balboas – 4 count OYO
  • 10 overhead press
  • 10 block dead lifts
  • 10 calf raises
  • 10 chest presses
  • 10 lawn mowers left
  • 10 lawn mowers right
  • 10 triceps extensions
  • 10 block curls
  • 10 block twist (standing position – hold block at waist level and twist left / right)
  • 10 alpos
  • 10 brick yard man makers – OYO

MARY

  • 13 American Hammers – Is it 0550 already? Dang it!
  • Count off > NamOrama > COT > picture by the flags

MOLESKIN

The pax were pretty quiet this morning, or the Q couldn’t hear over his heavy breathing. Motorboat provided some form/technique to improve our curls (biceps still burning btw). Hindsight needed more leg work but loved the upper body pump with some back work! Great work Men!

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: