Preblast via Slack 10/6/19
There will be a workout tomorrow morning at Johnson Park, and I will be your Q. Let’s get the week started right! Can I get those HC’s?
AO-Johnson Park
51 degrees with no precipitation
Core principles recited. Disclaimer given to 3 PAX. Roid Rage, Gravy, and Less (QIC)
Warm-O-Rama
10 second toe touches straight down
10 second toe touches legs spread to the right
10 second toe touches legs spread to the left
10 second toe touches legs spread to the middle
20 overhead claps in cadence while holding an Al Gore straight into 20 seal claps in cadence while holding an AL Gore
10 Merkins
15 Side straddle hops in cadence
The Thang
-The pax carried the coupon directly over their head across the parking lot and back
-Stopped and did team merkins-Split up into two teams. One team would plank while the other did 1 merkin. Then the other team would do 1 merkin. Next each team would rotate off doing 2 merkins and so forth until they got to 8 merkins
-The pax did a farmer carry with the coupon across the parking lot and back
-Stopped and did team squats with the coupon from 1 rep up to 8 reps. Same idea as the team merkins.
-The pax held the coupon in a half curl position and walked across the parking lot and back
-Stopped and did team curls with the coupon from 1 rep up to 8 reps.
– The pax did a farmer carry with the coupon across the parking lot and back
-Stopped and did team jump squats with the coupon from 1 rep up to 6 reps
-The pax did Frankensteins (walked with the coupon held straight out in front of them) across the parking lot
-Stopped and did Team shoulder press with the coupon from 1 rep up to 8 reps.
-The pax did a farmer carry with the coupon across the parking lot
-Stopped and did team blockees from 1 rep up to 5 reps
-The Pax carried the coupon overhead across the parking lot
Mary
-10 merkins to elbow touches in cadence. Start in a merkin position, touch one elbow to the ground (1), touch second elbow to the ground (2), Go back up to merkin position with one hand (3), Go back up to full merkin position with other hand (Pax counts 1).
-20 American Hammers in cadence
-10 merkins to elbow touches in cadence
-20 American Hammers in cadence
Count-O-Rama
Name-O-Rama
More or Less,
Less