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The perfect 30-minute workout
AO: Nirvana
When: 2024-01-06
QIC: The Real Woody
PAX (11): buckshot, MillerTime, No-See-Um, Shortcake, Special K, Spider, Tank, Turbine, turkey, Roman
Preamble:
The BD was taken from the Men's Journal Perfect 30 Minute Workout and modified to leverage coupons and run for an hour. We'll see how it goes... Cold and rainy. 3 joined in on the pre ruck and 6 joined the first Trail Blazers pre run. PAX were to bring a coupon. First Nirvana of 2024. Disclaimer given. Let's GO!Warm-O-Rama:
Sun Gods OYO Michael Phelps OYO Rifle carry coupon to stadium - stopping/circling 13 Hillbillies 13 SSH 13 Weedpickers 13 Toy Soldiers Keep carrying...stopping after 100 yards (13 curls, 13 skull crushers) Pup coupon and carry to fieldThe Thang:
2 rounds b2b:
- Prisoner Squats (20)
- Elevated/Crossover Merkins one hand on coupon (10 each side)
- Prisoner Reverse Lunges (20)
- 10 Burpees
- Bulgarian or Regular Split Squats (10 each side)
- Vups with Coupon (20)
- Rows (50) YHC messed up and had PAX do another split squat into Vups again
3 rounds b2b:
- 30 Goblet Squats with coupon
- 30 Merkins (15 incline bench, 15 normal)
- Single Arm Dumbbell Rows (20 each side)