Potpourri of Pain
- When
- Wednesday, September 20, 2023
- AO
- Ring of Fire
- Q
- Airborne
- PAX
- 12 Airborne, Cake Boss, chickenhawk, Double D, Grassy Knoll, JWOW, Peabody, Ruby Slippers, Senator Tressel, Shield, Sofrito, Sugarbug
Slackblast:
Potpourri of Pain
DATE: 2023-09-20
AO: ao-ring-of-fire
Q: Airborne
PAX: Peabody Sugarbug JWOW Shield CakeBoss Double D Sofrito, Ruby Slippers, Grassy Knoll, Ckicken Hawk, Senator Tressel
FNGs: 0
COUNT: 12
WARMUP: windmill, arm circles, merkins, mountain climbers
THE THANG: mosey to pull up bars. 5 sets - counts of 5,4,3,2 and 1 with 5 merkins in between each set of pull-ups. Mosey back to parking lot and pick up coupons. Form a line. One person used the sand bag and performed 25 squats and functioned as the timer. Remaining pax performed the following exercises:
Merkins
Dips
Carolina Dry Docks
Squats
Calf raises
Alternating lunges
Single Leg Deadlifts
After the above exercises were done, we took a lap, came back and changed coupon to the kettlebell. While one PAX performed 20 curls, remaining PAX worked through the exercise set listed above. Took another and came back to the wall for some air chair and balls to wall. Formed back on the line and did 100 yd sprints with 1 min of plank between each sprint.
MARY: 3 min of Ab work and finished with my hip exercises.
ANNOUNCEMENTS:
COT: