Date: 2025-04-19
AO: ao_mastodon
Q: Falsetto
PAX: Bloomer, White Noise, Stock boy, Mr Roboto, Dumpster
FNGs: None
COUNT: 6
WOR:
– SSH ICx15
– Goofballs ICx15
– Abe Vigodas IC x10
– Tin Soldiers ICx10
– Arm Circles, foreward/backward IC x10
– Seal Claps ICx10, Overhead Claps ICx10
– Moroccan Nightclubs IC x10
– Mountain Man Poopers ICx10
– Michael Phelps OYO, triceps stretch OYO
The Thang:
Thang 1: HardCORE workout
**2 rounds
20 Windshield Wipers IC
20 McGill crunch (10 each leg)
30 sec side plank both sides
20 bird dogs
Coupons to Hoffa for Thang 2
Thang 2: Tabata 20s work 10s rest
4min-8 exercises= 1round(3 rounds)
**Manrise after each round!
Blockees
Overhead Press
Merkins w/ coupon
BBSU
Squats w/ coupon
Mountain Climbers
American Hammers
Dips
Scout run around short loop with last PAX completing 5 SSH before sprint to front.
Ring of Fire and Mary to finish the hour
Moleskine: Deal with situations where a wrong has occurred. Be humble enough to listen if it’s you committing the wrong. Confront people who have wronged you with love and a desire for them to grow in character and be better in the future. Your own kids, co-workers, spouse. Issues are an opportunity for everyone to get better.
COT: Mr Roboto situation Stock boy friends dealing with cancer Jailbreak recent procedure and for quick and full recovery
Tags: ao_mastodon, Bloomer, White Noise, Stock boy, Mr Roboto, Dumpster
F3 Wheaton 