School of Labor

AO: School Of Rock

When: 2024-09-02

QIC: Other

PAX (2): Mountain Mama, Shazam

Preamble:

Substitute showed up and held court with the only student that wanted extra credit

Warm-O-Rama:

quick lap of the lot, ssh, chinooks, tie fighters, Tennessee rocking chairs, hillbillies, calf stretches.

The Thang:

1st exicon, all movements in unison 10reps each -curls, rows, deadlift, overhead press, squat, lunges(alpha) 2nd set same as the first but emom until we got though 10min 3 merkins 2 sets of the following in unison 10reps each, all alpha/4ct movements: -WW2 sit-ups -gas pumpers -Jim Braddocks -Freddy Mercury Burden Carry serpentine keeping heart rates above 125 in the parking lot 10Merkins 10 American Hammers 10merkins      

COT:

With 2 pax, we kept it in rhythm going rep for rep. No need for one to outpace the other, we were in the gloom together step by step.

Naked-Man Moleskin:

This humidity needs to make like a tree, and get outta here.

Leave a Comment