AO: The Olympiad
When: 12/05/2024
Number of Pax: 17
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cinderella
Introduction
Keeping it simple to keep us moving.
Temperature was 12 degrees, with a feel like -7 degrees, winds gusting 14-25mph
Warm-O-Rama
SSH x 10
Tempo Squats x 10
Imperial Walkers x 10
Michael Phelps x 10
Grady Corns x 10
The Thang
8 station, 4 min AMRAP, working a different body part each station.
STATION 1
CHEST
25 Derkins
25 Irkins
25 Merkins
25 Chest Press
STATION 2
ARMS
25 Hammer Curls
25 Skull Crushers
25 Curls (palms up)
25 Dips
STATION 3
LEGS
25 Deadlifts
26 Bulg. Split Squats
25 Pikes
25 Coupon Air Squats
STATION 4
SHOULDERS/BACK
25 OHP’S
25 Bent Over Rows
25 Carolina Dry Docks
26 Lawn Mowers(13R/13L)
STATION 5
PLYO’S
25 Bobby Hurley’s
25 Rocky Balboa’s
25 Apolo Ohno’s
25 Bonnie Blair’s
STATION 6
CARDIO
RUN/MOSEY
PERIMETER OF LOT
STATION 7
MODE OF TRANSPORTATION
- Bear Crawl
- Zombie Walk
- Duck Walk
- Lunge Walk
(Far cone and back)
STATION 8
AB’S
(simple count)
25 LBC’s
25 American Hammers
25 Flutter Kicks
25 Gas Pumpers
MARY
Coupon LBC’s x 15
Plank Progression w/shakira’s, low plank, side plank, merkins
Big Boys until 0600
Circle of Trust
Take a moment to reflect on your successes. If you find yourself getting down after completing something really hard that you trained for, reflecting and celebrating yourself at be the fuel that turns that sadness into motivation for your ‘what’s next”.
Naked Man Moleskin
Didn’t save my playlist so probably should do that next time. Pearl Jam’s “Ten” was a nice substitute. Also, with the wind, the set up was dicey, needed more weighted objects to hold down the papers.
Also-arrive earlier. Didn’t manage the time well enough. Earlier is most definitely the better option.