The Armory 13
- When
- Monday, May 22, 2023
- AO
- The Armory
- Q
- HarryCarry
- PAX
- 13 HarryCarry, B.O.B., Dojo, F3 DaVinci, Joe Lyons, JWOW, Mainframe, NakedAndAfraid, Ruby Slippers, Shatner, Sugarbug, Tesh
Slackblast:
The Armory 13
DATE: 2023-05-22
AO: ao-the-armory
Q: HarryCarry
PAX: Ruby Slippers B.O.B. Dojo JWOW Mainframe Shatner Tesh F3DaVinci Joe Lyons (F3 Long Duck) NakedAndAfraid Sugarbug, Lighthouse
FNGs: 0
COUNT: 13
A bakers dozen (13) pax came out to the Armory.
Started with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches.
Then into a tabata/HIIT routine: 45 seconds ON exercise, 15 seconds rest/transition. The sets were:
Set One:
KB Swings
Side bends
Tricep press
Goblet squats
Burpees (without coupon)
Set Two:
Curls
Shoulder press
Bent over rows
Thrusters
Mountain climbers (without coupon)
Set Three:
Bob & weave
Standing rows
Alternating revers lunges
America Hammer
Merkins (without coupon)
In between of each set we did a short run.
Rinse/repeat sets.
Finish with some mary: Flutters, freddies, box cutters, LBC
Fini
COT