AO: The Guillotine - Tuesday

When: 11/23/2021

PAX:

Number of Pax: 5

Pax Names: Blade Runner, Chilipepper, Mugsy, Olympus,

Number of FNGS: 0

FNG Names:

QIC: Chilipepper


The BackBlast:

Welcome Shank down range from F3 Huntsville !

 

Mozy warm o Rama including high knees and butt kickers, strawberry pickers, leg stretch, monkey humpers and merkins.

 

So the Chilipepper is working on his Christmas list.  I have coupons and new jock straps, but one thing on my list is I want a Hippopotamus for Christmas.  So Bonnie Blairs and on the key word “Hippo” we do a burpee.

 

We then grabbed 25 or 35 lb weights and did one round of:

 

  • 20 Bradford Overhead Press (elbows stay in front of the body, press bar from chest over the head and to back of neck)
  • 20 Pull overs (On your six weight overhead slowly bring weight up vertical and back down)
  • 20 Kettle Bell Swings
  • 20 Lunge swap (lung and pass weight under your leg from and to hand.  Switch sides on next lunge)

 

We then played a little Catch me if you can

 

Round 1 –  Pax 1 “Ran” with a total of 50 or 60 lbs doing side squats while Pax 2 completed:

  • 20 Carolina Dry Docks
  • 20 Twisting  Merkin
  • Upon completion Pax 2 catches Pax 1 and they swap, this for 600 ft

 

We then grabbed 25 or 35 lb weights and did one round of:

 

  • 20 Bradford Overhead Press (elbows stay in front of the body, press bar from chest over the head and to back of neck)
  • 20 Pull overs (On your six weight overhead slowly bring weight up vertical and back down)
  • 20 Kettle Bell Swings
  • 20 Lunge swap (lung and pass weight under your leg from and to hand.  Switch sides on next lunge)

 

We then performed 2 rounds of mitt punches, incorporating cross jab then upper cut.  On the word down we performed a burpee.  With a few minutes to spare we did a round of Mary comprised of swipers, muffin tops and X Factors.

 

Announcements

  • WildPax Dec 2 – 4
  • Canned Food Drive all week.  Any items brought to the CSAUP event will make Stagecoach and Chilipepper do a burpee for item.
  • Gobbler Challenge CSAUP on Thursday 25th @ University Corner 5:15.  Expect 1 hour of beatdown.

 

COT

  • Traveling Family, relationships and patience.
  • 2.0
  • Fireball

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