QIC: Ohms
Date: 06/15/2019
PAX: Fissure, Steam Engine, Prosciutto, Cowbell, Money Ball, Candu, Back Pew, Peanuts, Whittler, Iron Butt, Skitch, Uncle Fester, Venus, Early Bird, Sunburn, FNG-Loco
AO: The Landfill
Conditions
No rain ♥
COP
- SSH x 25 IC
- Cotton Pickers x 15 IC
- Willie Mays Hays x 15 IC
- Imperial Walkers x 15 IC
- SSH x 15 IC
The Thang
Stage 1 (Arms/Chest)
S – Shoulder Press x 15 OYO (Partner: Plank); Swap with partner
H – Half Curls x 15 OYO (Partner: Plank); Swap with partner
I – Incline Merkins x 15 OYO (Partner: Plank); Swap with partner
T – Tricep Extension x 15 OYO (Partner: Plank); Swap with partner
Rinse & Repeat for 10 min
Cardio – 50 yd sprints for 5 min
Stage 2 (Legs)
W – Wide Squat x 15 OYO (Partner: Al Gore); Swap with partner
I – Iron Mikes x 15 OYO (Partner: Al Gore); Swap with partner
L – Lateral Squats x 15 OYO (Partner: Al Gore); Swap with partner
L – Lunges x 15 OYO (Partner: Al Gore); Swap with partner
Rinse & Repeat for 10 min
Cardio – Indian Runs for 5 min
Stage 3 (Abs)
H – Heavy Flutters x 15 OYO (Partner: Hold 6″); Swap with partner
U – Up-Sits x 15 OYO (Partner: Hold 6″); Swap with partner
R – Russian Twists x 15 OYO (Partner: Hold 6″); Swap with partner
T – Toe Touches x 15 OYO (Partner: Hold 6″); Swap with partner
Rinse & Repeat for 10 min
Cardio – Hill Repeats for 5 min
COT
“Everybody wants a quick fix. You may get results, but the results will not be permanent. The permanent results come from you having to suffer. Suffering is the true test of life.”
-David Goggins-