AO: The Aqua Forge
Q: Buttons
PAX: Buttons, Big Red, Jackstand (Jeremy)
FNGs: None
COUNT: 3
WARMUP: Stretch what you need to stretch, 45 minutes comes and goes fast.
THE THANG: Crayola’s Masterpiece (Iron PAX Week 4) — start at the 50-yard line, start the timer:
- 10 Thrusters at 50-yard line
- Murder Bunny to 40-yard line
- 10 Pullovers to Knees to Block at 40-yard line
- Reverse Murder Bunny to opposite 40-yard line
- 10 Pullovers to Knees to Block at 40-yard line
- Murder Bunny to 50-yard line
- 10 Thrusters at 50-yard line
- Murder Bunny to 40-yard line, then transport block to 30-yard line
- 10 Manmakers at 30-yard line
- Transport block to 40-yard line, then Reverse Murder Bunny to opposite 40-yard line, then transport block to 30-yard line
- 10 Manmakers at 30-yard line
- Transport block to 40-yard line, then Murder Bunny to 50-yard line
- 10 Thrusters at 50-yard line
- Murder Bunny to 40-yard line, then transport block to 20-yard line
- 10 Curls to press to OH Squat at 20-yard line
- Transport block to 40-yard line, Reverse Murder Bunny to opposite 40-yard line, then transport block to the 20-yard line
- 10 Curls to press to OH Squat at 20-yard line
- Transport block to 40-yard line and Murder Bunny to 50-yard line
- 10 Thrusters at 50-yard line
- Murder Bunny to 40-yard line and transport block to the 10-yard line
- 10 BDE Sit-ups at 10-yard line
- Transport block to 40-yard line, Reverse Murder Bunny to opposite 40-yard line, then transport block to the 10-yard line
- 10 BDE Sit-ups at 10-yard line
- Transport block to 40-yard line and Murder Bunny to 50-yard line
- 10 Thrusters at 50-yard line
- Murder Bunny to 40-yard line and transport block to the goal line
- 10 Kraken Burpees at goal line
- Transport block to 40-yard line, Reverse Murder Bunny to opposite 40-yard line, then transport block to the goal line
- 10 Kraken Burpees at goal line
- Transport block to 40-yard line and Murder Bunny to 50-yard line
- Round 1 is over — begin Round 2 with 10 Thrusters
Rinse and repeat for 45 minutes.
MARY: Unfogging the workout brain after the tongue twister of a workout.
ANNOUNCEMENTS: Adopt a Highway signs are on display!! Stay tuned for designated clean up weekend TBD.
COT: Prayers for Big Red and his family.
