05/11/2020 - Virtuosity - Death Row Records
AO: Virtuosity
When: 05/11/2020
PAX:
Number of Pax: 23
Pax Names: Backdraft, Bean Counter, Blues Clues, Bob Ross, Cousin Eddie, Dilly Dilly, Flush, Giggles, GOAT, Goldberg, Milton, Mr. Belding, Mr. Hankey, Pork Rinds, Rainman, Rusty, Smalls, Tonka, Townie, Webelos, Woodwind, Wrong Turn,
DR Names:
Number of FNGS: 0
FNG Names: Cobra Kai
QIC: Tonka
Introduction
Tonka’s PAYLOAD OF PAIN is pulling into the Lincoln Games. Delivery scheduled for 5:15 am Monday May 11th and includes a full body beat down that will that will bring your fuel levels low.
Bring your coupons and mark off 50 yards (3-4 mailboxes) before we start. If you cannot run you may substitute with a jump rope or SSH. HC in the thread and sign on using the link you 5:14 am.
Warm-O-Rama
Neck Rolls-R to L x10 and L to R x10
SSH x25
Toy Soldiers x25
Arm circles 10 IC forward and 10 IC backward
The Thang
Thang 1-HIITish style-3 groupings of exercises for 3 sets with ascending time.
1st Grouping-Overhead Press then Bobby Hurleys (set 1 45 sec each exercise, set 2 60 sec, set 3 75 sec)
2nd Grouping-Coupon swings then Merkins (set 1 45 sec each exercise, set 2 60 sec, set 3 75 sec)
Set 3-Bent over Rows and Prisoner Bonnie Blairs (set 1 45 sec each exercise, set 2 60 sec, set 3 75 sec)
Thang 2-50 yard run 50 out and 50 back
10 burpees-Run 50 yards out/back
10 burpee-20 upright row-Run 50 out/back
10 burpee-20 upright row-30 chest press- Run 50 out/back
10 burpee-20 upright row-30 chest press-40 Punch Combo (L+R=1)-Run 50 out/back
10 burpee-20 upright row-30 chest press-40 Punch Combo (L+R=1)-50 air squats-Run 50 out/back
10 burpee-20 upright row-30 chest press-40 Punch Combo (L+R=1)-50 air squats-60 Overhead claps-Run 50 out/back
Mary
Lbc 25 IC
Heel taps 25 IC
V flutter kicks 25 IC
Dying cockroach 12 IC
Cockroach resurrection 13 IC
Circle of Trust
“I had always set short-term goals. As I look back, each one of the steps or successes led to the next one.”-Michael Jordan
Naked Man Moleskin
n/a