AO: Donut Shop

When: 06/23/2021

PAX:

Number of Pax: 20

Pax Names: Aflac, Alliance, Bronco, Cutter, Footloose, Giuliani, Hackey Sack, Kipling, Kodak, Linus, Little Finger, Madoff, RA, Rossy, Scrooge, Sheriff, Slick Back, Spackler, TheOcho,

Number of FNGS: 0

FNG Names:

QIC: Bronco


The BackBlast:

Had a great down range visit from Pittsburgh Nantan Sherman!

WARM

Breakdancers – 15

Abe Vigoda – forward and back – 14 each

Seal clap – 13

Overhead clap – 14

Goofballs – 15

THANG 1: Danger Zone – IMPORTANT (Kenny Loggins being played at significant volume for 5:30am)

Perform 10 reps each of 5 standing coupon exercises:

  1. Curls
  2. Alpos
  3. Kettle Swings
  4. Overhead Press
  5. Squats

for 10 minutes. The 5 coupon exercises are repeated for the entire 10 minutes with 3 Burpees EMOM.

THANG 2: Walls – Teams of 4 PAX

Start: Build a 4 coupon structure. Then using the end of the parking lot…

  1. Re-build wall – pass each coupon one by one in chain until you reach the other end
  2. Shuttle run wall – run it to other side and return – one coupon each PAX
  3. Shuttle run wall back – go get coupon from other side and bring it back
  4. Farmer’s wall – 2 PAX on each end of the lot, each person move the wall to other side 2 Coupons (Farmer’s carry)
  5. Wall solo – Each PAX move entire wall from one end to the other end – while you wait – Plank, then Squats, then Flutter Kicks, then SSHs.

THANG 3: Merkins and BBSUs

Partner 1 does 10 Merkins holds plank till Partner 2 does 10 BBSUs – switch to 100

TIMED OUT on the way to 100!

COT: Energy. I appreciate all of the energy the PAX brought to today’s workout. YHC is down on sleep and up on work to do list – but got a huge jolt of energy from being with the 19 other PAX this AM! Thank you!!!

ANNOUNCEMENTS: One Lake 2nd F tomorrow. Contact @Rossy to join. Details on Slack.

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