AO: Da Grizz
When: 11/17/2023
Number of Pax: 22
DR Names:
Number of FNGS: 0
FNG Names:
QIC: dilbert
Introduction
I struggle the most with shoulders, so you get to also have some PAIN FUN
It’s a mix of coupon work and body weight. Don’t be intimated by this, it should be manageable by everyone.
Disclaimer, you might now know when WOR ends and da Thing starts, before you know it, it’s 06:00..
No running?
Warm-O-Rama
50 SSH
TAPPY TAPS
Bat Wings:20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x Grady corns, 20 moracin night clubs
The Thang
50 SSH
20 Front Raise Coupon from waist, on my UP go up straight out and hold for a few seconds
20 Over head press
20 Bent over rows
20 Skull Crusher
20 Chest Press
20 Pike – feet on coupon, hold high plank, lower knees – that is 1
20 Hand Release Merkins
20 Reverse Snow Angel – get on belly, arms from side to over head
STANDUP
Bat Wings -20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x Grady corns, 20 moracin night clubs
Rifle Carry up to the outhouse – Hold squat for 6
REPEAT
Circle of Trust
I talked about Tolerance with 2 quotes:
Naked Man Moleskin
thanks Yellowpages for the 6, good luck everyone with Reindeer games