Pre-Run/Ruck Warm-o-Rama- SSH, WeedPickers, Shoulder Taps all in Cadence E2K stretches and Willie Mays. Beatdown- T. the WASH x3 10x Werkins, 20x American Hammers, 30x StepUps(Riverdancing for Boy-R-Dee), 40x Hip…
50 Squats 40 Big Boy Situps 30 Merkins 20 Bonnie Blairs (each leg) 10 Burpees 400 Meter run 4 rounds for
10 minute whole body stretches Double time ~ 1.5 miles followed by bleachers 3 sets of 1 minute drills focusing on upper/lower/abs Indian run to release point – sprint/jog at…
Intro/Disclaimer WarmOrama- 20 SSH 20Weedpickers 20 leg stretch SunGods/Michael Phelps OYO Mosey to the Underground with coupons in hand Beatdown: with coupons U-Uhauls Horizontal Chest press x10 Incline Chest Press…
Warm-a-rama: SSH, Weedpickers, Quadricep stretch, SunGods, Michael Phelps, torso twists, chest extension. Mosey to back lot. C.U.R.B Appeal: start on one curb side of lot doing one exercise of preset…
0500 pre run 0530 Intro/Disclaimer Warmups- 20x SSH in cadence, 20 weedpickers in cadence, Sun Gods on your own forward and reverse. Michael Phelps Mosey to front of AO. Circle…
Rolling Dice on the Rain: warm-up- ssh, weedpickers, willy mays, triceps and shoulder stretch, mosey to side lot. Dice Chart two colors, black represents exercise, white reps count , 1-6…
Showed up at AO- got denied! Gate closed. FRAGO‘d to backup AO Stretched for 10 minutes Warmed up by running uphill carrying rocks Ran about a mile Hit pull-up bar…
Short mosey to back of school for warm-o-rama. SSH, Weed Pickers, Arm Circles. Down to bottom of stairs for Dips and Step Ups on the short wall, several sets with…
No FNGs so quick Disclaimo Warm-o-mania Sun gods OYO, mumblechatter (?), Willy Mays IC, Arch worm merkins IC, SSH IC, let’s go! The Thang Only told the PAX to line…