01/17/2020 - The Citadel - ALARM BLIMPS
AO: The Citadel
When: 01/17/2020
PAX:
Number of Pax: 12
Pax Names: Ball Boy, Bob Ross, Chop Shop, Coldcuts, Flo, Handy Manny, Moonlight, Nala, Pork Rinds, Rusty, Toadstool, Zelda,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chop Shop
Introduction
QIC – Chop Shop
10deg real feel temp
12 PAX: Ball Boy, Bob Ross, Chop Shop, Coldcuts, Flo, Handy Manny, Moonlight, Nala, Pork Rinds, Rusty, Toadstool, Zelda
Warm-O-Rama
40 x SSH
20 x Annie’s
20 x Abe Vigodas
20 x Tappy Taps
20 x Good Mornings
The Thang
Thang 1
“ALARM”
A -Arm – 20 shoulder taps
L – legs – 20 Lunges
A – Abs – 20 LBCs
R – Run to the next station
M – 20 Monkey Humpers
Squats for the 6
Repeat x 6
B.L.I.M.P.S on the way back
2minutes of Burpees
Run back to the previous station
2minutes of Lunges
Run back to the previous station
2minutes of imperial walkers
Run back to the previous station
2minutes of Merkins
Run back to the previous station
2minutes of plank jacks
Run back to the previous station
2minutes of Squats
Run back to the previous station
6mom
Flutter kicks x 20
American Hammers x 20
Circle of Trust
Keep at it
Naked Man Moleskin
Sorry for the late BB.
Peace
Chop Shop