Tour de AO

AO: Firehouse

When: 10/22/2019

PAX: Reuben

QIC: Reuben

The weather forecast said 80% rain this morning n the gloom.  Boy was that wrong.  As YHC arrived, a gentle cool fall breeze greeted me as I exited the car.  Let’s mosey!!

Warm-O-Rama:

Quick mosey around to the playground for warm up.

  • SSH
  • Windmill
  • Toy soldier
  • Mov Nat excercise: squat bend and walk unders
  • sun gods
  • pull ups x 10
  • box jumps x 10
  • leg push- ups

The Thang:

Head over to rock pile for generous coupon.  Head to 1st light pole for our venture around the upper light.  Each light post is an excercise.  Between ligh posts rotate between coupon carry and yoke walk.  Excercises were as follows:

Kettle bell swings x 5 and squats x 5.  After first half of circle was complete we rotated from.

  • Hand release merkins and  curls

Rinse and repeat increasing reps to 10 total 2nd time around.

COT:

Quick 2 rounds of ab work:

  • Crunch fogs x 30
  • LBC’s x 100

 

SYITG

Leave a Comment