Location: Foxhole
Date: 2020-10-10
Weather: Overcast- but no rain
Q: Animal Style
PAX: 3 – Animal Style, TStark, Weird Science
Warm-O-Rama
Arm across, arm overhead, Michael Phelps, arm circles front/back, bend over to the front touch your toes (Little John), rock squat -hold left/right/ center, on the floor leg in thigh grab toe, leg over twist torso hold
Lap around to the favorite spot – Burn Rubber on me by Gap Band to start the playlist
Tha Thang
10×10:
1- 100 cumulative reps merkins switch off with your partner – regular, triangle, wide, fingertip; partner back pedal/sprint back
2-100 cumulative core switch off with your partner – regular, triple, v-snaps, hammer; partner side shuffle/sprint back
20/20: mosey to coupon spot; grab 2 each
1- (2x) 20 around the world- lunge down and back
2- (4x) 10 coupon your choice – farmer carry both hands down and back
3- (2x) plyo pushup- side lunge down and back
4- (2x) sumo lift- bear crawl down and back
Lap around to starting position for finishing plank work (20×20= 400 sec); hold front low, front high, left side low, left side high, right side low, right side high, bridge on back- switching every 60 sec or so (jam on it by Newcleus is just about 400 sec)
End in circle of trust and name o Rama.
Old skool playlist available on request
End in COT