AO: Three Rivers
When: 06/17/2022
Number of Pax: 17
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Burnt Ends
Introduction
Sunny in the mid 60’s. gnats were out, but in lower numbers.
Warm-O-Rama
Good Mornings, (10)
Tappy Taps, (10)
Abe Vigodas, (10)
Motivators from (6)
Shoulder Circles, (10) forward (10) backward
The Thang
Thang 1
Slow Coupon Reps
Based on 3 Second Cadence Up Motion and 3 Second Down Motion
- 20 Curls
- 20 Shoulder Press
- 20 Goblet Squats
- 20 Skull Crushers
- 20 Bent Over Rows
- 20 Coupon Press
Repeat and Rinse (x2 Rounds)
Thang 2
Station #1 – In the Pavilion
- Round 1
- 40 Dips
- 20 Incline Merkins
- 20 LBCs
Run to Station #2
- Round 2
- 40 Dips
- 20 Decline Merkins
- 20 Step Ups (1 leg = 1 count)
Run to Station #2
Station #2
- Round 1
- 40 Jump Rope
- 20 WWI Sit Ups
- 20 Bobby Hurleys
Run to Station #1
- Round 2
- 40 Jump Rope
- 20 Copperhead Squats (3 sec down, explode up)
- 20 Grady Corns
Run To Station #1
Rinse and Repeat
Mary
X-factor (15)
Motivators (8)
Circle of Trust
Waking up at 4: something regularly to work out is not easy for most. It can be a struggle every morning. I still have difficulty getting up, especially because I have been a night owl my entire life and only average about 5.5 hours of sleep. Not great, I know I need more sleep. A medical website I was reviewing states you should get “7 to 9 hours of sleep every night, as it gives your body the chance to heal and recharge. Inadequate sleep is associated with chronic conditions such as diabetes, cardiovascular disease, obesity, and depression. Logging adequate amounts of sleep helps you live longer by lowering stress and sharpening your memory.” This has been your PSA for the morning…
Naked Man Moleskin
Ended in Prayer