Written by 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!