Date: 2025-04-16
AO: ao_dark_room
Q: LeMond
PAX: Beaker, Jolly, Toto, Crack, DQ, Framed, Manhole, Lakers, Banks, LeMond FNGs: None
COUNT: 10
– Warmorama:
– SSHs
– Abe Vigodas
– Copperhead merkins
– Copperhead squats
– Side leg raises
– Full batwings
– Pre-thang:
– Rocky Balboas
– The thang:
– Two sets of cones, about 60 feet apart from each other. Start at one end. – Murder Bunny to first set of cones. Once there, 10 Big Boys. – Rife carry to second set of cones for 10 thrusters. Hold plank. – Drop coupon and sprint back to starting line
– Mosey back to coupon. Rinse and repeat (starting on opposite side).
– Total of 10 “reps”, totaling 100 Big Boys, 100 Thrusters, about 150 murder bunnies, and about 500 feet of overhead carry, plus 10 sprints. – Q threw some core exercises in after some of the sprints.
– Flutter kicks
– Freddie Mercuries
– Side bends
– Extra thang in between rounds 9 and 10 because the Q can’t count! – Block spittoon of 150.
– Moleskin:
– No one makes fun of a seedling. A seedling might look small and fragile, but it’s full of promise — just needs the right time, care, and space to grow. No one mocks a seedling because we all know it’s becoming something greater.
– In our lives, we struggle with learning new things or relearning old ones but we must be patient and allow the seedling to grow.
Tags: ao_dark_room, Beaker, Jolly, Toto, Crack, DQ, Framed, Manhole, Lakers, Banks, LeMond
F3 Wheaton 