Date: 2025-04-30 AO: ao-the-wall Q: Ozborn PAX: MinisterOfDeath, Micky, Rango FNGs: None COUNT: 4 WARMUP: – Side Straddle Hops – 25 IC – Windmills – 10 IC – Imperial Walkers – 15 IC – Arm Circles forward/backward – 10 each direction IC – World’s Greatest Stretch – 30 sec each side OYO – Mosey to park benches
THE THANG:
**Part A – Core Ladders (Back & Abs)** Perform ladder sets of the following: – **Big Boy Sit-ups** – **Supermans** – **Flutter Kicks (4-ct)** – **Bird Dogs (alternating, 1 each side = 1 rep)**
**Ladder Style:** Do 10 reps of each, then 9, then 8… down to 5.
Mosey to Australian Merkins area
**Part B – Back Burner Blasters (10 mins)** Set a timer for **10 minutes**, AMRAP (As Many Rounds As Possible): – 10 Reverse Snow Angels – 10 Plank Rows (5 each side – simulate with body tension) – 20 LBCs (Little Baby Crunches) – 10 Superman Hold Pushups (Start in Superman > Pushup) – 20 Freddie Mercurys (4-ct)
WARM DOWN: Mary Q O Rama
ANNOUNCEMENTS: The group agrees that this workout was too easy. Step it up ChatGPT!
TAPS: Chandelle’s dad leg blood clot Micky’s friends upcoming wedding I feel like something else but I can’t remember
Tags: ao-the-wall, MinisterOfDeath, Micky, Rango
THE THANG:
**Part A – Core Ladders (Back & Abs)** Perform ladder sets of the following: – **Big Boy Sit-ups** – **Supermans** – **Flutter Kicks (4-ct)** – **Bird Dogs (alternating, 1 each side = 1 rep)**
**Ladder Style:** Do 10 reps of each, then 9, then 8… down to 5.
Mosey to Australian Merkins area
**Part B – Back Burner Blasters (10 mins)** Set a timer for **10 minutes**, AMRAP (As Many Rounds As Possible): – 10 Reverse Snow Angels – 10 Plank Rows (5 each side – simulate with body tension) – 20 LBCs (Little Baby Crunches) – 10 Superman Hold Pushups (Start in Superman > Pushup) – 20 Freddie Mercurys (4-ct)
WARM DOWN: Mary Q O Rama
ANNOUNCEMENTS: The group agrees that this workout was too easy. Step it up ChatGPT!
TAPS: Chandelle’s dad leg blood clot Micky’s friends upcoming wedding I feel like something else but I can’t remember
Tags: ao-the-wall, MinisterOfDeath, Micky, Rango