45’s
Date: 2025-03-05 AO: anvil Q: Point Break PAX: Padre, lorax, Erin Brokavich, Pilgrim, snowflake FNGs: None COUNT: 6 The Thang
Warm-up lap long way around the parking lot.
· SSH x 15 · Imperial Walkers x 15 · Peter Parkers x 10 · Merkins x 10 · Runner’s Stretches · LSS x 15
Finish mosey over to the turf semi-circle for three rounds of body work.
WAVE 1: Shoulders, Legs, and Abs · Derkins, Step Ups, Flutter x 20 · Derkins, Step Ups, Flutter x 15 · Derkins, Step Ups, Flutter x 10 · Once, the 6 is done, run down the long road and back (Round 1: Backwards to the stop sign)
WAVE 2: Shoulders, Legs, and Abs (Round 2) · CDDs, Bobby Hurleys, Dying Cockroaches x 20 · CDDs, Bobby Hurleys, Dying Cockroaches x 15 · CDDs, Bobby Hurleys, Dying Cockroaches x 10 · Once, the 6 is done, run down the long parking lot and back (Round 2: Karaoke L&R)
WAVE 3: Shoulders, Legs, and Abs (Round 3) · Dips, Monkey Humpers, J-Lo x 20 · Dips, Monkey Humpers, J-Lo x 15 · Dips, Monkey Humpers, J-Lo x 10 · Once, the 6 is done, mosey over to the rock pile.
WAVE 4: Rocks and Ribs · Pick a respectable lifting rock · Curls, Chest Press, Triceps x 20 | 15 | 10 · In between each set, run around the circle to the portico for WWII Sit-ups x 20 | 15 | 10
Moseyed our way back over to the Meathead AO for sprint grinders. Was hoping for 6 rounds but only banked 4.
Called time and COT.
Quiet but effective morning and a great push by all the PAX.
Warm-up lap long way around the parking lot.
· SSH x 15 · Imperial Walkers x 15 · Peter Parkers x 10 · Merkins x 10 · Runner’s Stretches · LSS x 15
Finish mosey over to the turf semi-circle for three rounds of body work.
WAVE 1: Shoulders, Legs, and Abs · Derkins, Step Ups, Flutter x 20 · Derkins, Step Ups, Flutter x 15 · Derkins, Step Ups, Flutter x 10 · Once, the 6 is done, run down the long road and back (Round 1: Backwards to the stop sign)
WAVE 2: Shoulders, Legs, and Abs (Round 2) · CDDs, Bobby Hurleys, Dying Cockroaches x 20 · CDDs, Bobby Hurleys, Dying Cockroaches x 15 · CDDs, Bobby Hurleys, Dying Cockroaches x 10 · Once, the 6 is done, run down the long parking lot and back (Round 2: Karaoke L&R)
WAVE 3: Shoulders, Legs, and Abs (Round 3) · Dips, Monkey Humpers, J-Lo x 20 · Dips, Monkey Humpers, J-Lo x 15 · Dips, Monkey Humpers, J-Lo x 10 · Once, the 6 is done, mosey over to the rock pile.
WAVE 4: Rocks and Ribs · Pick a respectable lifting rock · Curls, Chest Press, Triceps x 20 | 15 | 10 · In between each set, run around the circle to the portico for WWII Sit-ups x 20 | 15 | 10
Moseyed our way back over to the Meathead AO for sprint grinders. Was hoping for 6 rounds but only banked 4.
Called time and COT.
Quiet but effective morning and a great push by all the PAX.
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