Date: 2024-11-27 AO: ao-the-wall Q: Goon (F3 Oregon Territory Nantan) PAX: Plowman, MinisterOfDeath, Medicine Man (DR from Montana) FNGs: None COUNT: 4 WARMUP: SSH, Grandpa Jacks, Don Quixotes, 3rd Graders, Harry Rockettes, Daisy Pickers, Toy Soldiers, Imperial Squat Walkers Michael Phelps, Partner Arms, Arm Circles Forward/Backward, Halos BROGA – Downward Dog – Dive Bomb Cobra – Downward Dog – Leg Back, Up & Over – Pigeon – Merman
THE THANG: – PAX Runs 30 yards and back – 30 Curls – 30 OH Press – 30 Weighted Squats – 10 Burpee Block Jump Overs (5 each way) – PAX Murder Bunnies 20 yards and back – 20 Curls – 20 OH Press – 20 Weighted Squats – 10 Burpee Block Jump Overs (5 each way) – PAX Weighted Lunge Walk 10 yards and back – 10 Curls – 10 OH Press – 10 Weighted Squats – 10 Burpee Block Jump Overs (5 each way) – PAX Sprints 30 yards and back xPickup The 6
EXTRA THANG: Partial Motivators
WARM DOWN: Plank Jacks, Pickle Pounders, J Lo’s
COT: “Consistency before intensity. Start small and become the kind of person who shows up every day. Build a new identity. Then increase the intensity.” James Clear, 3-2-1 (11/24/2022)
Tags: ao-the-wall, Plowman, MinisterOfDeath, Medicine Man (DR from Montana)
THE THANG: – PAX Runs 30 yards and back – 30 Curls – 30 OH Press – 30 Weighted Squats – 10 Burpee Block Jump Overs (5 each way) – PAX Murder Bunnies 20 yards and back – 20 Curls – 20 OH Press – 20 Weighted Squats – 10 Burpee Block Jump Overs (5 each way) – PAX Weighted Lunge Walk 10 yards and back – 10 Curls – 10 OH Press – 10 Weighted Squats – 10 Burpee Block Jump Overs (5 each way) – PAX Sprints 30 yards and back xPickup The 6
EXTRA THANG: Partial Motivators
WARM DOWN: Plank Jacks, Pickle Pounders, J Lo’s
COT: “Consistency before intensity. Start small and become the kind of person who shows up every day. Build a new identity. Then increase the intensity.” James Clear, 3-2-1 (11/24/2022)
Tags: ao-the-wall, Plowman, MinisterOfDeath, Medicine Man (DR from Montana)