QIC: Picasso
Date: 11/7/2018
PAX: Ohms, Geek Squad, Mr. Clean, Prosciutto, Whittler, Milkman, Radiohead
AO: Lion’s Den
Conditions
48 degrees
The Disclaimer
I’m not a professional. Work hard but smart.
COP
Good mornings x 10 IC
Baby Arm Circles x 10 IC
Mountain Climbers x 10 IC
SSH x 10 IC
Moroccan Night Club x 10 IC
Should Press x 10 IC
Butterflies x 10 IC
Cherry Pickers x 10 IC
Baby Arm Cirles x 10 IC
Fairy Flyers x 10 IC
Curls x 10 IC
The Thang
4 x 4s – Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised. Wash, rinse, repeat.
Prosciuttos Gold Chain x 10 IC – Reach both hands behind head like you’re taking off a gold chain and bring your hands back to the front. Rinse and Repeat
Annies – Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm.
Seal Crawl – Bear crawl using only your arms. Drag your feet like a seal’s flipper!
Bat Wings – 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Everything is on a 4-count
Prosciuttos Gold Chain x 10 IC
Blades of Steel – Start in plank position with hands directly under shoulders, keeping arms as straight as possible. Slowly perform merkin with only your shoulders doing the movement, no bend in your elbows.
Dancing Bears – Hands and feet on the ground, lift left leg and right arm to an uncomfortable height, then back on ground. Lift right leg and left arm to an uncomfortable height, return to the ground.
Derkin x 10 IC – Decline Merkin
Dips x 20 IC
Prosciuttos Gold Chain x 10 IC
Floyd Mayweather – From a basic plank position, raise one hand off the ground and punch across, behind and under the opposite arm
One Arm Pickle Pounders x 10 IC
Alternating Shoulder Taps x 10 IC
Balls to the Wall x 10 Sec..repeat x 3
Prosciuttos Gold Chain x 10 IC
Randys – With arms straight out but with face palms down, move arms up and down 6 to 12 inches in cadence.
Supermans x 20 IC
360 Planks + 1 Werkin – Rinse and Repeat 10 times
Underdog x 10 – Under bar pullup
Prosciuttos Gold Chain x 10 IC
MARY
X’s and O’s
Big Boy Situps
LBCs
Hollow Body Hold
Side Plank Left
Side Plank Right
COT
Winter Tip # 1: Just like your arms, you want to ensure your pipes don’t get frozen during the winter. Ensuring a constant flow and heat around the pipes will keep them healthy and functioning all winter long.
CIRCLE OF TRUST
BALL OF MAN