AO: The Guillotine - Tuesday

When: 08/02/2022

PAX:

Number of Pax: 4

Pax Names: Blade Runner, Chilipepper, Mugsy, Spinal Tap,

Number of FNGS: 0

FNG Names:

QIC: Chilipepper


The BackBlast:

Disclaimers, Five Core Principles and a quick mozy with high knees and nur.

 

We circled up and did IC 101 SSH, 10 IC Strawberry pickers, 15 IC Merkins,

 

We proceeded to gather coupons, 45 LB, 35 lb, 25 lb.  Each pax was to have a heavy and a 25lb for potential drop sets.

 

Round 1 – 20 of each IC

 

Bicep curl

Overhead press

Tricep extension

Squat

Lunge right + Lunge left passing coupon under leg

Bent over row

Standing Twists

Front lift

 

Mozie to end of lot, sprint back

 

Round 2 60 sec on 10 sec off of each combination

 

Bicep curl + Overhead press + Tricep extension

Squat + Lunge right + Lunge left

Bent over row + Standing Twists + Front lift

 

Sprint to End of lot.  Bear crawl half and sprint remainder

 

Round 3 60 sec on 10 sec off of each combination

 

Bicep curl + Overhead press + Tricep extension

Squat + Lunge right + Lunge left

Bent over row + Standing Twists + Front lift

 

Sprint to End of lot.  Sprint half and Bear crawl  remainder

 

Round 4 40 sec on 10 sec off of each exercise

 

Bicep curl

Overhead press

Tricep extension

Squat

Lunge right + Lunge left passing coupon under leg

Bent over row

Standing Twists

Front lift

 

Round 5, repeat round 4

 

Announcements

  • WildPac
  • IronPax

 

COT

  • Chilipepper’s co worker
  • Bing
  • Usher
  • Lancelot
  • All injured pax

 

Leave a Comment

F3 Suncoast