I’m sensing a pattern here


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