AO: The Warrior
When: 10/16/2021
PAX:
Number of Pax: 5
Pax Names: Foxhole, Pinto, Sand Bagger, Slogger, Strudel,
Number of FNGS: 0
FNG Names:
QIC: Strudel
The BackBlast:
“Head, Shoulders, Knees and Toes” beatdown. Today we strenghtened all 3F’s: the workout followed by a bit of coffateria and helping a neighbor in need.
Warm-a-Rama
15 Side Straddle Hops
15 Abe Vagoda
15 Emperial Walkers
15 Overhead Claps
15 Arm Circle
15 Circle Arms
15 Apolo Ohno
15 Weed Pickers
Beatdown:
Mosey to Monkey Bars
Rotation each Pax does 5 Pull Ups while remaining PAXs stay in plank position
Mosey with Coupon to bottom of trail
Round 1
20 Curls with coupon, leave coupon at bottom of hill
Bernie Sanders uphill to parking lot side
50 Squats
Mosey back downhill
20 Curls with coupon
Round 2
Pick out rock and mosey to bench with rock
20 Dips on bench
Rifle Carry rock uphill to school side
50 Shoulder Press with rock, leave rock at top of hill
Mosey back downhill
20 Dips on bench
Round 3
20 Curls with coupon
Bernie Sanders uphill to parking lot side
40 Merkins
Mosey back downhill
20 Curls with coupon
Round 4
20 Dips on bench
Bear Crawl uphill to school side
40 Shoulder Press with rock
Mosey back downhill
20 Dips on bench
Round 5
20 Curls with coupon
Bernie Sanders uphill to parking lot side
30 Burpees
Mosey back downhill
20 Curls with coupon
Round 6
20 Dips on bench
Bear Crawl uphill to school side
30 Shoulder Press with rock
Rifle Carry rock downhill
20 Dips on bench
Carry coupon back uphill to parking lot
2ndf
Coffetaria at Strudel place
3rdf
Trimming trees, moving washing machines out of basement, cleaning gutters, removing basketball hoop off garage, cleaning up