![](https://f3alpha.com/wp-content/uploads/2019/02/f3_400x400.png)
Beautiful Black Water
AO: Black Water
When: 2024-01-29
QIC: Crab Cake
PAX (5): Cha-Ching, Crab Cake, Mr. Hand, Olaf, Schneider
Preamble:
Time to visit my West Siders and our newest AOWarm-O-Rama:
Mosey to the fountain- SSH
- Weed Pickers
- WMH
- Calf Stretches
- Box Jumps
The Thang:
Ab Shredders Starting at the bottom of the amphitheater, run to platform and perform prescribed ab work then run back. Continue to next platform making sure to perform all ab work on preceding platforms as you pass through them.- Platform 1 - 20 LBC
- Platform 2 - 20 Freddie Mercury’s
- Platform 3 - 20 Dying Cockroaches
- Platform 4 - 20 X-Factors
W & HJs
Weave through the parking lot performing 3 sets of exercises at each parking lot peninsula. Alternate between 3 Wolverines and 3 Hugh Jackmans Leg work Starting at the bottom of the Large parking lot- 20 squats
- Lunge walk 7 spaces
- Bear Crawl to peninsula
- Sprint up hill to top