Cone Course and Slow Dirty McDeuce
- When
- Saturday, October 1, 2022
- AO
- The Yard
- Q
- Old Bay
- PAX
- 5 Old Bay, Bass, Dojo, Drop Thrill, Fogerty
Slackblast:
Cone Course and Slow Dirty McDeuce
DATE: 2022-10-01
AO: ao-the-yard
Q: OldBay
PAX: Drop Thrill Bass-o-Matic Fogerty Dojo
FNGs: 0
COUNT: 5
WARMUP:
No running - just normal stuff with a little stretching
THE THANG Part 1:
Partner work: Partner 1 does stationary exercise while partner 2 does a moving exercise through cone course.
1. LBCs --> lunges
2. American Hammer-->bunny hops
3. Peter Parkers --> karaoke
4. Squats --> backwards lunges
5. Flutters --> High Knees then Butt Kickers
6. Imperial Walkers--> broad jumps
7. Bombjacks —> shuffle
THE THANG Part 2:
Slow Dirty McDeuce - 12x, slow 4 count
Set 1
- Wide arm Merkins
- Squats
- LBC
Set 2
- Dry Docks
- Flutter Kicks
- Calf Raises
Set 3
- Irkins
- Step lunges
- Weezy Jefferson
Set 4 - Out of time...
Great work, men!