AO: Colosseum

When: 03/08/2023


Number of Pax: 5

Pax Names: BailBond, Careless Whisper, Colonel Mustard, Doughboy, Training Wheelz,

Number of FNGS: 0

FNG Names:

QIC: Bailbond


SSH.  Imperial Walkers.  Weedpickers.  Sun Gods.  Michael Phelps.

The Thang.

Part 1.  Moseyed to the half basketball court.  Core exercises in each corner with bear crawls between.  5 Heels to Heaven, 10 Flutter Kicks 2 Count, 15 American Hammers 2 Count, 20 LBCs.  Second time around double the numbers.

Part 2.  The Hightower.  Exicon Special of the Day.  5 exercises.  9 reps each.  1. Burpee, 2. Bodybuilder (Burpee with a plank jack), 3. Triple Merkin Burpee, 4. Triple Squat Jump Burpee, 5. Add them all together into the Triple Merkin Triple Squat Jump Bodybuilder.

Part 3.  The Smurph.  The Murph’s couch potato second cousin for AOs without a pull up bar.  Lap around the Warehouse.  50 Step Ups 2 Count, 100 Dips, 150 Smurph Jacks.  Reps in any order or combo.  Lap around the Warehouse.

Moseyed back to the flag and ended in a COT.  Good work fellas.

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