Mosey around the parking with some butt kickers, high knees, R Carioca, L Carioca, back pedaling mixed in, grab a block and then circle up for Warm-o-rama on track.
Warm-o-Rama
Merkins 15x IC
Parker Peter’s 15x IC
Mountain Climbers 15x IC
Apollo Ohno’s 15x OYO
Burpees 10x OYO
Thang
- Run straightaway of track
- 10x OYO block swings
- 10x IC curls
- 10x IC overhead press
- 10x IC bent over rows
- 10xIC skull crushers
- 10x IC chest press
- 50 reps of "X" with block
Rounds
- Round 1: Incline Merkins
- Round 2: Squats
- Round 3: The W
- Round 4: Alternating lunges
- Round 5: Plank Jacks
For each of the 5 rounds, perform 50 repetitions of the corresponding movement. For example, in round one, after completing the chest press, complete 50 incline merkins. The following round start again at running straightaway of track, complete block exercises, and 50 squats. Continue in this way for all 5 rounds.
Put blocks up and mosey to launching point for Mary
Circle up for Mary
Low Flutter 20xIC
Recover Recover
Name-o-Rama
Announcements
COT
Moleskin
Hard work put in by all this morning. Nice to work out with some new gents and try a new Tuesday AO.
Remember the ShieldLock challenge.
Also gents please sign up to Q at all of the various AO’s.
Until next time,
Cousin Eddie