Stay warm my friends

Event Date

Jan 04, 2018

AO


Warm O Rama

Mosey around parking lot

SSH x30, Windmill x20,  Toy soldier x20,  x20 OYO Apollo Ono.

Let's move closer to my car. Well, YHC brought some bricks. it's not Omega's brick. mine is better. just saying. each pax grab two bricks and zamperini to end of parking lot. new light post. I like it.

YHC another surprise for the pax. TIRE

The Thang:

Bricks workout

Round 1 – 10x Shoulder press  on each light post. Total reps 100

Round 2 – AMRAP P1 chest press with bricks while P2 run around parking lot. Flapjack

Round 3 – P1 AMRAP CCD while P2 Quadraphilia. Flapjack

TIRE workout

Round 4 – each pax do 5x flip a tire while others do lunge walk

Round 5 – each pax do 10x flip a tire while other do suicide on each light post

Round 6 – All pax do 10x OYO Bricks Upright row then 10x dip on the tire

Round 7 – 15x OYO bricks upright row then 15x dip on tire

Round 8 – 10x bricks bicep curls then run around parking lot then 15x bricks bicep curls

Mary:

x10 Downward Dog touch them toe

x10 each One Leg Donkey Kick

15x Downward Dog touch them toe

15x each One Leg Donkey Kick

x20 Big Baby Crunchx20 Low Flutter Kickx20 RosalitaHome to MargeRecover RecoverGreat workout this morning and Thank you all for comingThank you Metallica for taken us out on prayersTravel safe tomorrow. AyeNext Thursday, Turnpike has the key to Fission. Be ready.Please sign up or step up to Q F3Lkn calendar