Rainy Day Playlist
AO: Gladiator
When: 2024-11-14
QIC: Macbeth
PAX (11): Chanel, Cheneral, Costanza, Darkside, DREAMER, Floater, Macbeth, Scratch-Off, Spandex, Speedo, Stroller
Preamble:
RegularWarm-O-Rama:
Warm-o-Rama
- Mosey | Side Straddle (5) | Arm Circles | Side Straddle (5) | Imperial Walkers | Side Straddle (5) | Copperhead Squat | Side Straddle (5) | Heisman's | Side Straddle (5) | Worlds Greatest OYO
The Thang:
3 rounds, 12 minutes each
Round 1
Merkin Mayhem - reps of 5 each followed by Alpha shoulder taps, do a round, run the box, go to 6 each, when you get to 10 come back down.
- Diamonds
- Regular
- Low
- Wide
Round 2
Enlarge the Legs - reps of 5 each followed by Alpha mountain climbers, do a round, run the box, go to 6 each, when you get to 10 come back down.
- Calf Raises
- Alpha single leg dead lifts
- Alpha Lunges
- Sumo Squats
Round 3
ABsolute Pain - Reps of 5 each followed by Alpha Flutter Kicks, do a round, run the box, go to 6 each, when you get to 10 come back down
- Leg Raises
- Gas Pumpers
- LBC's
- Big Boys