40

QIC: Ohms
Date: 12/22/208
PAX: Care Bear, Coin Purse, Cowbell, Iron Butt, Jabooti, Peanuts, Prosciutto, Roadhouse, Skitch, Snowflake, Venus, Vila, FNG-Fly-By
AO: The Landfill

Conditions

Cold air, clear skies, and soggy ground

The Disclaimer

I am Ohms. I am not a professional. You are here on your own free will. Modify if necessary.


COP

– Imperial Walkers x 20 IC
– Windmill x 20 IC
– Cotton Pickers x 20 IC
– Willie Mays Hays x 20 IC
– LBAC x 10 IC
– LBAC (Reverse) x 10 IC
– Chinook x 10 IC
– Chinook (Reverse) x 10 IC
– Overhead Press x 20 IC
– Moroccan Night Club x 20 IC

The Thang

Four Corners
– Scissor Jacks x 10
– Smurf Jacks x 20
– Plank Jacks x 30
– Jumping Jacks x 40
– Mosey x 50 yards (Bernie, Karaoke, Side Shuffle)
– Rinse & Repeat x 4

Fourties
– Exercises (Merkins & Squats)
– 30 Merkins, 10 Squats
– Sprint up hill
– 25 Merkins, 15 Squats
– Sprint up hill
– 20 Merkins, 20 Squats
– Sprint up hill
– 15 Merkins, 25 Squats
– Sprint up hill
– 10 Merkins, 30 Squats
– Sprint up hill

– Exercises (Overhead Press & Calf Raises)
– 30 Overhead Press, 10 Calf Raises
– 20 yard sprint
– 25 Overhead Press, 15 Calf Raises
– 20 yard sprint
– 20 Overhead Press, 20 Calf Raises
– 20 yard sprint
– 15 Overhead Press, 25 Calf Raises
– 20 yard sprint
– 10 Overhead Press, 30 Calf Raises
– 20 yard sprint

– Exercises (Curls & Lunges)
– 30 Curls, 10 Lunges
– Sprint up hill
– 25 Curls, 15 Lunges
– Sprint up hill
– 20 Curls, 20 Lunges
– Sprint up hill
– 15 Curls, 25 Lunges
– Sprint up hill
– 10 Curls, 30 Lunges
– Sprint up hill

RADNOMNESS
– Mosey to bottom parking lot
– Parking lot Suicides
– Burpees x 5 OYO
– Parking lot Suicides
– Burpees x 5 OYO
– Indian Runs to top Parking Lot


Moleskin

Welcome Fly-By: He woke up this morning for an early jog, ran by our group and couldn’t help but stare at us doing squats. The form and the tightening of our glutes led him to joining us for the remainder of the workout. Great guy.