CONDITIONS
44 and clear
Welcome and Disclaimer
THE THANG
COP
Butt kicks 15x IC
High Knees 15x IC
Windmill 15x IC
Big arm circles forward 15x IC
Big arm circles backwards 15x IC
Get in groups of 3 PAX.
Station Work
PAX will rotate between 3 stations. At each station do AMRAP for 50 seconds of the stated exercise. Sprint to next station. Rinse and Repeat 3x.
- Round 1: Spiderman Merkins, American Hammer, Imperial Walker Squats
- Round 2: Dive Bombers, BBS, Mountain Slalom,
- Round 3: Side-to-Side Merkins, Crunchy Frogs, Jump Squats
Mosey to hill/steps by Asylum with your cinder block (CMU) or coupons.
Coupon Stair Work
Perform AMRAP in 4 minute cycles of the following:
- Round 1: Bicep Curl with CMU 10x OYO, carry CMU up stairs and do Tricep Press 10x OYO. Rinse and repeat.
- Round 2: Kettlebell Swings with CMU 5x OYO, carry CMU up stairs and do Shoulder Press 5x OYO. Rinse and Repeat.
- Round 3: Frog Merkin 5x OYO, run up stairs/hill, do Burpees 5x OYO
Mosey back to parking lot.
Abs
Perform AMRAP for 50 seconds of each:
- BBS
- Flutter Kicks
COT
Count-o-Rama AND Name-o-Rama (5 FNGs)
BOM
What you afraid of? What’s one thing you can do this week to move towards that? Prayer for Cupcake who’s shipping out this week.
MOLESKIN
It is always an incredible privilege to be with this PAX, and to attempt to lead them as Q is a humbling experience. Adding to the joy of the gloom this morning was working side-by-side with my dad, Smallmouth taking on his VQ 2.0 (yeah, that first VQ doesn’t count…). My big questions at the end are so relevant–the fear of failure ever looms before me, along with public speaking, and sometimes, dark creepy places. Being Q at the Asylum brings those fears into my headlights. The challenge: don’t swerve, hit the throttle and face it.