AO: The Wood
When: 01/30/2023
Number of Pax: 16
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Rooney
Introduction
I wanted to recreate a workout from the fall. I also wanted to keep everyone moving. I arrived early and realized we could use the payment so I changed my plans accordingly.
Warm-O-Rama
Motivators 6
Abe Vigodas 10
Goofy Balls 10
Arm Circles 10
Grady Corns 10
The Thang
Ladders with 4 stations
Station One
Alternate between these two sets each time you come to the station
20 curls
20 Skull Crushers
Next Time
20 bent-over rows,
20 shoulder presses
Second station
20 air squats
then bear crawl
20 LBCs
then bear crawl back
Run back to station 1
Station 3
20 merkins
then side shuffle
10 leg raises then side shuffle back
Run Back to Station 1
Station 4
15 Bobby Hurleys
then lunge walk to
5 Burpees
lunge walk back
Run back to station 1& Repeat
MARY:
Love Handles 15 per side
Triangle Leg Lifts 10 per side
Heel Touches 15
Freddy Mercuy’s 15
Flutter Kicks 15
Repeat til 6
Circle of Trust
The most thing you can know about someone is their name. We discussed how we model this at the beginning and end of every beatdown. We need to get to know fellow PAXs.
Naked Man Moleskin
I was initially going to have the beatdown around the hill but the pavement was cleaned so I moved the beatdown to the parking lot. I had to adjust the 4th station. We kept warm in the cold and the PAX all pushed themselves.