AO: WarTowne

When: 04/30/2022

PAX:

Number of Pax: 6

Pax Names: Green Mile, Lamb Chop, Saluki, Stinky Pete, Sugar, Walk Off,

Number of FNGS: 0

FNG Names:

QIC: Lamb Chop


A run to the Football field

 

Warm O Rama

20 SSH IC

10 Copper Head Merkins IC

10 Copper Head Squats IC

10 Imperial Walkers IC

5 Weed Pickers IC

10 Shoulder Pretzels IC

Sun Gods OYO

Michael Phelps OYO

 

The Thang

We started at my truck for some coupons, bricks, and tires and then back to the football field. We ran a Dora from one side of the field to the other (width-wise).

However, before we ran the Dora I wanted to get some tire Flip Races in (three flips over you head down the football field and back to the Pax for the next man).

The Pax Preformed – Shoulder Taps, Mountain Climbers, Plank Jacks, and J-LOs. I called out the switches on the work every few minutes.

Then we headed over to the side of the field for the REAL WORK

Over Head Press x2

Ab Work – Gas Pumps (one to the left of the coupon one to the right) x2

Bent Over Rows x2

Ab Work – Straight leg up and over the coupon x2

Merkins off the coupon x2

Ab Work – LBC’s x2

Curls x2

Ab Work – Big Boys x2

On your Back Presses with the coupon x2

Ab work – Flutter Kicks x2

Side Raises with the bricks x2

Ab Work – American Hammers with the bricks x2

Some extra Sause before heading back to the Shovel Flags, “to the end zone”

10 Monkey Humpers, 10 yard line and back

20 Monkey Humpers, 20 yard line and back

30 Monkey Humpers, 30 yard line and back

40 Monkey Humpers, 40 yard line and back

50 Monkey Humpers, 50 yard line and back

With just under 4 minutes left…..we had to hustle back to the shovel flag, but no worries…..I knew what would get the Pax to move fast,  Miley Sires Party in the USA!!!

 

COT/BOM

Dump Truck got some stuff off his chest

 

Family

Health

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