The Jack Web Phenomenon
- When
- Wednesday, January 25, 2023
- AO
- Snake Pit
- Q
- Sasquatch
- PAX
- 9 Sasquatch, 3D, Beaker, Birdcage, Cohiba, Pitfall, SkateOrDie, Sugarbug
Slackblast:
The Jack Web Phenomenon
DATE: 2023-01-25
AO: ao-snake-pit
Q: Sasquatch
PAX: Pitfall SkateOrDie Birdcage Sugarbug Beaker Cohiba 3D, Sherlock
FNGs: 0
COUNT: 9
WARMUP: plank <>upward dog <>downward dog (with variations), mix in exercises from plank position- merkin, Diamond merkin, plank jacks, Peter Parker’s, you get the idea
THE THANG: Webs!!!
1-5 sit-up-getup:4-20 single arm chest press (both with KB)
10-6 burpees on curb:40-24 calf raises with KB
1-5 Turkish getup:4-20 KB curls
10-6 goblet jump squats:40-24 hops with KB
1-5 big boy burpees:4-20 KB swings
Merkins on bell 5-4-3-2-1 each side : KB triceps 5x10
End with max merkins in 30”
ANNOUNCEMENTS: Dam2Dam 10K on Saturday- Beaker and I are getting a 10K warmup starting at 9:45AM at the Print Shop and heading to the start line for the official 10K.
COT: prayers for my daughter who is not feeling well