AO: The Tower - Saturday

When: 05/21/2022


Number of Pax: 4

Pax Names: Blade Runner, Chilipepper, Sig, Trane,

Number of FNGS: 0

FNG Names:

QIC: Blade Runner

The BackBlast:

YHC brought out the wheel with some unusual entries from the Exicon

Open to all men
Held outside rain or shine
Led in a rotating fashion
Ends in a circle of trust

Mosey with the usual drills

10 burpeee
20 merkins
30 Squats
40 LBCs
50 Moroccan nightclubs

Spin the wheel, all do the exercise, next man up.  Jog a lap after each rotation through all PAX.

Happy Jacks
Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Repeat 4x or until no one can breathe.

Burpee Dans
Perform 1 Burpee : 4 lunges forward until you reach other side of parking lot. Turn around, perform 2 burpees : 4 lunges back to starting position. Rinse and repeat as necessary increasing burpees by 1. Pick up the six or plank until all PAX finish.

Cindy Crawford
Like Cindy (AMRAP 5 pull-ups, 10 merkins, and 15 squats) Plus 20 LBCs and 25 toe raises to get the full body bikini ready. Complete 20 rounds in 30 minutes and you’re ready for the two piece!

The exercises are 4 jumping lunges IC followed by 4 merkins IC. Rinse and repeat this set of exercises 7 times

First Reaponders

Deconstructed Burpees
do 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up. Decrease reps by 1 each time until you get to 1 each.

4 sets of 3 exercises done to 12 4-count reps, run a lap. CDD, Squat, Freddy Mercury

On your six, do 2 Big Boy Situps. Remain upright after last BB and lift feet up 6″. Do 10 Air Presses. Back down for 4 BB followed by 20 Air Presses with legs held 6″. Repeat using increments of 2:10 ratio. (2:10, 4:20, 6:30, 8:40, 10:50, etc…)

Field of Dreams
1s AMRAP Squats until relieved.
2s AMRAP Mercans until relieved.
3s AMRAP LBC’s until relieved.
4s 15 Burpees then run to First, relieving the Pax there.
Continue until all Pax have done the Burpees.

Growing Pains
Start off with 30 LBCs (preferably 4-count, in cadence), immediately move into 30 Big Boys,
then immediately into the Superman position while the Q counts off 30 seconds (can be done in a 4 count with the PAX).

Name o Rama

Prayer requests

Dear Lord
We’re grateful for this opportunity to exercise, to challenge ourselves and support each other.
We know that many are not as fortunate as we are.
Help us to appreciate all our blessings: our health, our friendships, our comforts, our families.
Help us to be generous to everyone we meet. P all right
Give us the strength to be diligent in our work and face our challenges with courage and integrity.
In Your name we pray


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