- QIC: Harry Carry
- When: 05/13/2020
- Pax: Hardwood, Harry Carry, Ltrain, Ruby Slippers, Splinter
- Posted In: Uncategorized
Five pax met at an undisclosed location for a OTB beatdown.
Warmup: SSH, windmills, Imperial Walkers, Moroccan N/C, Low Slow Squats, Arm Circles, Peter Parkers, plank stretches. All 12X in cadence.
Thang 1: Pull ups (take advantage of the AO’s best feature)
10 Pull ups (regular)
10 knee ups
10 Chin Ups
10 toes to bar
Grab a cinder block, bring it to the curb.
Thang 2: Downward Spirals
50 SSH
40 big boy sit ups
30 Bobby Hurleys (my favorite)
20 Mak tar jai’s (in cadence)
10 close grip pull ups, 10 knees to chest
50 squats
40 flutters, single leg count
30 curls with the cinder block
20 dips on the curb
10 wide grip pull ups, 10 toes to bar
50 Mtn Climbers
40 LBCs
30 Alt shoulder taps
20 KB swings with cinder block
10 switch grip pull ups, 10 knee ups
Thang 3: Plank-o-rama
Hold plank for 3 mins
Rest for 30 secs
Hold plank for 2 mins
Rest for 30 secs
Hold plank for 1 min
Body destroyer 1 min
Round of Mary
Fini, COT
Positivity round from the pax
Prayers/Praises
Good to see our Massey brothers coming up north to join in the beatdown.
keep on keepin’ on!