1/5/2021

Weather – clear, cool 30*, a bit breezy

Disclaimer & Core Principles

PAX – Kindergarten Cop, Spud, Motorboat, Logger, Kitty, Pontoon-19 (Q)

WARM UP

  • 20 ssh
  • 10 weed pickers
  • 10 I Y T’s
  • 10 Abe Begotas
  • 10 arm circles each direction
  • 10 kick with twists – OYO

THA THANG

  • Zamperini carry to the rotunda
  • 5 squat holds – 1st pax squat and hold, next one down squat and hold, all the way around and stand up until all standing and repeat to 5
  • 10 tombstones (up / down = 1)
  • 10 tricep extensions
  • 10 block curls
  • Side mosy 1 lap around rotunda left – no block
  • 10 block merkins
  • 10 love handle lifters left
  • 10 love handle lifters right
  • 10 alpos
  • Side mosy 1 lap around rotunda right – no block
  • 10 tricep extensions
  • 10 block curls
  • 10 overhead press
  • 10 block dead lifts
  • 10 calf raises
  • 10 narrow chest presses
  • 10 lawn mowers left
  • 10 lawn mowers right
  • 10 Rocky Balboas
  • 10 block pull throughs – (left / right = 1) OYO
  • 10 brick yard man makers – OYO
  • 10 pax choice – tombstones

MARY

  • 25 block overhead flutter kicks
  • 10 block big boi sit ups
  • 10 squirming turtles
  • 10 leg lifts over block

RECOVER RECOVER

Count off > NamOrama > COT > picture by the flags

MOLESKIN

The Pax were pretty quiet today. We enjoyed witnessing sporadic burpee opportunities for Motorboat.

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