AO: The Wood
When: 01/18/2024
Number of Pax: 9
DR Names:
Number of FNGS:
FNG Names:
QIC: Millville
Introduction
Beautiful 20 degree weather felt like we were working out in the tropics!
Warm-O-Rama
Quick Feet Hit and Disclaimer, Harry rockets, tappy taps, motivators from 10
The Thang
WoR:
– Quick Feet & Hit (disclaimer + core principles)
– quick stretch
– Motivators from 10
Thang 1 – The Block is Hot
– sling shot run – pax up front carries coupon out in from of them. Pax in back drops does 3 burpees then runs to the front to grab the coupon. Do this until I’m outa gas as the Q lol
Thang 2 – puff puff give
– Pax circle up – every other PAX has 2 coupons.
– 1/ While pax with coupons do shrug reps the other Pax do SSH… then we pass coupons and do it again.
– 2/ while pax with coupons do abyss merkins the other pax do tempo jump squats… then we pass coupons and do it again.
– 3/ While pax with coupons do dips the other PAX do Catalina wine mixers
Thang 3 – sex machine (ab circuit) 4x
– 1/ rowers
– 2/ Shakira’s
– 3/ flutter kicks
– 4/ heal touches
– 5/ pickle pushers aka Wood pushers
Thang 4 – (coupon circuit) in cadence 4x
– coupon squat 10
– Curls 20
– OHP 10
– lap the parking lot
Circle of Trust
Keep your family at the heart of your concentrica. They are the reason we are doing any of this.
Naked Man Moleskin
Just some hard dudes doing hard things.