AO: Smart Park
Date: 10.19.20
Weather: Low 50’s & Rain. Who minds a little rain?
Time: 0530
VQ: Armstrong
Pax: Swobbles, Meatball, Packer, Wiggles, DoD
Warm-a-Rama: 20 reps IC:
Pickin’ Taters | Windmills | Jumpin’ Charlies
Burpees x 5 OYO
The Thang: Alternating Upper Bod & Lower Bod
Mosey 50 yds. w/ Block
Deep Calve Raises on Block…brace against wall x 10 each leg.
Mosey 50 yds. w/ Block
Jog 1 lap around perimeter of garage deck
COP – Circle of Pain:
Coupon on Curb for x 10 Deep Tricep Dips OYO
Sprint to staircase & back
Block Squats x 10 IC
Jog to staircase & back
Incline Block Merkins x 10 IC
Jog to staircase & back
Block Jump Lunges x 10 OYO
Jog to staircase & back
Decline Block Merkins x 10 IC
Mosey 50 yds. w/ Block to staircase
2 Bonus Laps on Stairs. (Great idea Meatball!)
Meet at lower deck for Abs:
Scissors x 10 IC
Bicycles Crunches x 30 IC
Flutter Kicks x 10 IC
Count Off | COT | Prayer | Video | Picture
F3 Dayton 