25

AO: Black Widow

When: 01/18/2025

QIC: Turk

PAX (4): DeLorean, ShuttleCock, Turk, Crocs

Preamble:

First Q back at the BW this year so just kept it simple with a theme of 25! Weather was iffy so kept it stationary work!

Warm-O-Rama:

Run up to the top parking lot.

SSH (Side Straddle Hops)

  • Weed pickers
  • Willie Mays Hayes

• Windmills

• Hillbillies

• Arm circles

  • CovidS

Run to covering for Stationary work!

The Thang:

  • ups
  • 25 squats
  •     Run a loop
  • 25 lunges
  • 25 Freddie
  • 25 Plank Jacks
  • Run a loop
  • 25 Burpees
  • 25 Derkins
  • 25 Star Jumps
  • Run a loop
  • 25 Shoulder Taps

Run to parking lot and get a coupon

25 overhead press

25 curls

25 skull crushers

25 bent over rows

Then 15 of each

Run to bottom of BFH

Lunge walk up rail

Bernie to manhole

Run to top of BFH

COT:

SMR sign up

Prayers for those fighting injuries

Reach out to PAX that haven’t posted in a while

 

Naked-Man Moleskin:

Always a pleasure to lead! Looking forward to a great year! Until next time! SYITG!

Leave a Comment