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Date/Time
Date(s) - 01/17/2022
5:30 am - 6:15 am
Site Q - Barney
Location
The Foundry
Categories
The beautiful track and football field make this a great AO to push your limits. Foundry is gaining a reputation as the toughest AO in Black Swamp. Don’t say we didn’t warn you…
Welcome
5 Core Principles
Countorama
Beatdown explanation
Exercise demo
Warm up:
One lap around track
SSH
Arm circles and Michale Phelps
The Thang:
Tabata: Do 8 rounds of the same exercise in 20 second intervals followed by a 10 second rest (STATIC HOLD). 1 minute (rest/mosey: like around the pond at the Battlefield or around the median at Wakanda, etc….) after the last round. Switch to a new exercise and do 8 rounds in the same intervals.
Exercises:
Alternating-hand merkins
Curls
LBC’s
Decline Diamond Merkin
Leg Raises
Rows
Step ups with Air Press
Countorama
Nameorama
6
FNG (none)
Announcements
Prayer
PAX LIST:
Footloose – Q
Woodstock
Coconut
Chopstick
Barney