Lumbergh's 3-2-1

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)