Date: 2024-01-01
AO: thepatriot
Q: Lucius
PAX: Big Short, CableGuy, citrus, Defiance, Ice Tea, Lazlo, Legacy, Major Payne, Obadiah, Peanuts, Pep Talk, Rambler, Smokey, Strange Brew, Wedding Singer FNGs: None
COUNT: 16
WARMUP:
SSH; LBACs; Michael Phelps; Moroccan Night Clubs; Downward Dog; Cobra Kai; Child's Pose; Willie Mays Hayes; Cherry Pickers; Fellowship Lap
THE THANG:
Listening to holiday tunes, PAX rocked their way around a Christmas tree of body weight and sandbag exercise suggestions. 1x burpee for each mention of "snow," "bells," "Christmas," or "star." Approximately 70 burpees total.
Exercise Recommendations included: Body Weight Squats; Lunge Steps; Jump Squats; Tempo Squats; Calf Raises; Merkins; Dive Bomb Merkins; Tempo Merkins; Carolina Dry Docks; Seal Claps; Overhead Claps; Air Press; Imperial Walkers; Mountain Climbers; High Knees; Plank Jacks; and Alternating Shoulder Taps; Sandbag Rows; Sandbag Ground-to-Shoulders; Sandbag Pull-Throughs.
PAX performed a round of 20-24s: 20 Reps of a first exercise, 35-yard run, 24 Reps of a second exercise, 35-yard run. Exercises included: 20 Merkins - 24 Body Weight Squats
20 Dips - 24 Step-Ups
20 Plank Jacks (IC) - 24 Air Presses (IC)
20 Bonnie Blairs - 24 Overhead Claps
MARY:
24 x Flutter Kicks;
24x LBCs;
24x Toy Soldiers
ANNOUNCEMENTS:
Welcome West Side. Thanks for coming out.
It's burpee season. Exercise accordingly.
CSAUP coming in March. If you would like to plan it, talk to Rambler. Richmond GTE in May.
COT:
In 2024, stop planning. Start doing.
GO BLUE.
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