Location: Gridlock
Date: 2019-10-07
Time: 05:30 am
Weather: 58 with rain
Q: Lansbury
PAX: 3 – Lansbury, Incognito, Zebra
Warm-O-Rama
PAX welcomed unofficial FNG Trash Panda at base.
Mosey up to the shelter for a very OYO warm-up complete with: high knees, butt kickers, arm circles, crossbody and overhead shoulder stretches, line hops, Michael Phelps, leg stretches.
Tha Thang
Three rounds of chest: 5-10-15 reps
Merkin
Derkin
irkin
Iso Merkin + hold
Lateral walk Merkin
Merkin w/shoulder tap
Three rounds of leg: 10-15-20 reps
Air Squats
Copperhead Squats
Lunges
Curtsy lunges
Step ups
Wall sit
Two rounds of arms and shoulders (coupons): 10-15 reps
Shoulder shrugs
Curls
Overhead press
Bent over row
Seated dips
Overhead clap
Finish:
1.5 mins of Archuleta’s (20 on, 10 off)
45 seconds of Wall sits
30 Big boy sits ups
End in COT