AO: battle
Q: BunkBed
PAX: Big Worm, Quaker, Ronda
FNGs: None
COUNT: 4
WARMUP:
Quaker does a SL b4 #dawnstrike then Qs it as well!
THE THANG:
www.strava.com/activities/10158083057
Plank on Big Worm getting out of the car
The Motivator X5 IC
Mosey to end of parking island
TTT X10 IC
Realize Big Worm does not have gloves and mosey back to the car to get him some.
Mosey back to the end of the parking island
Karaoke from one light pole then switch sides to the next pole
Butt Kickers to end of island then High knees to the next island
Mosey to the #battle loop
YHC had prepared 10 stations for the Battlers to take on! Some exercises were done with a coupon. 45 seconds of work and 15 seconds of rest from the Tabatta timer. All done to some of the 90s biggest rap and rock hits!
1. Pull-Ups
2. Thrusters (cindy)
3. WWIII Sit-ups (cindy)
4. Monkey Humpers
5. Low Plank
6. Curls (cindy)
7. American Hammer (bricks)
8. Tricep Extensions (bricks)
9. Goblet Squat (concrete pill)
10. Perfect Merkin
Quaker joined us about a quarter of the way into the first round.
Did two full rounds of the 90s block party then we took the Battle Loop, turn around to pick up the 6
Two more rounds of the 90s block party with Low Plank modified to Flutter Kicks at the end
Put up blocks and mosey to the flag
Hold High Plank till time
Quote of the workout was when YHC said the PAX were ending their last round of the block party and Quaker was on Monkey Humpers and said it was appropriate to finish with those. The Perfect Merkins to Pull-ups to Thrusters to WWIII Sit-ups was rough.
ANNOUNCEMENTS:
11-11-23 0630 #sandlot 10Yr Anniversary
11-25-23 0700 #spur Day
Get money to Nails for the WA Perry widows send money to his Venmo @Nailsf3
12-16-23 Cold Brew Half(ish) Marathon
COT:
Prayers to be better, husbands, fathers, co-workers, friends, etc.
Q: BunkBed
PAX: Big Worm, Quaker, Ronda
FNGs: None
COUNT: 4
WARMUP:
Quaker does a SL b4 #dawnstrike then Qs it as well!
THE THANG:
www.strava.com/activities/10158083057
Plank on Big Worm getting out of the car
The Motivator X5 IC
Mosey to end of parking island
TTT X10 IC
Realize Big Worm does not have gloves and mosey back to the car to get him some.
Mosey back to the end of the parking island
Karaoke from one light pole then switch sides to the next pole
Butt Kickers to end of island then High knees to the next island
Mosey to the #battle loop
YHC had prepared 10 stations for the Battlers to take on! Some exercises were done with a coupon. 45 seconds of work and 15 seconds of rest from the Tabatta timer. All done to some of the 90s biggest rap and rock hits!
1. Pull-Ups
2. Thrusters (cindy)
3. WWIII Sit-ups (cindy)
4. Monkey Humpers
5. Low Plank
6. Curls (cindy)
7. American Hammer (bricks)
8. Tricep Extensions (bricks)
9. Goblet Squat (concrete pill)
10. Perfect Merkin
Quaker joined us about a quarter of the way into the first round.
Did two full rounds of the 90s block party then we took the Battle Loop, turn around to pick up the 6
Two more rounds of the 90s block party with Low Plank modified to Flutter Kicks at the end
Put up blocks and mosey to the flag
Hold High Plank till time
Quote of the workout was when YHC said the PAX were ending their last round of the block party and Quaker was on Monkey Humpers and said it was appropriate to finish with those. The Perfect Merkins to Pull-ups to Thrusters to WWIII Sit-ups was rough.
ANNOUNCEMENTS:
11-11-23 0630 #sandlot 10Yr Anniversary
11-25-23 0700 #spur Day
Get money to Nails for the WA Perry widows send money to his Venmo @Nailsf3
12-16-23 Cold Brew Half(ish) Marathon
COT:
Prayers to be better, husbands, fathers, co-workers, friends, etc.