AO: The Tundra

When: 07/27/2022

PAX:

Number of Pax: 11

Pax Names: Bronco, Chalmers, Cutter, Debs, Dos, Footloose, Pebbles, Rossy, Styrofoam, Troll, Yadi,

Number of FNGS: 0

FNG Names: N/a

QIC: Pebbles


The BackBlast:

Warm-o-rama: SSHs, Sealclaps, Derricks, Daisy Pickers, OMS, 1 lap mosey

The Thang: 3 sets of coupon exercises + running

-Set 1: 15 (IC) alternating weighted side squats, 15 (IC) alternating coupon Merkins, 15 (IC) rows, 15 (IC) overheads, 10 (IC) curls, 10 (IC) dips, 1/3 mile lap at 5k pace

-Set 2: 15 (IC) weighted squats, 15 (IC) decline Merkins on coupon, 15 (IC) rows, 10 (IC) overheads, 10 (IC) curls, 10 (IC) dips, 1/2 mile lap at moderate pace sprinting final leg

-Set 3: 15 (IC) alternating weighted side squats, 10 (IC) alternating coupon Merkins, 15 (IC) rows, 15 (IC) overheads, 1/3 mile lap (jog/walk/sprint)

-Mary: 10x (IC) Absolutions, 20 (oyo) BBs, 15 (IC) mountain climbers, 20 (oyo) Freddy Mercurys, 15 (IC) Flutters, 1min plank

-WW: “I never lose.  I only win or learn” – Nelson Mandela

 

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