Date: 2025-06-30
AO: ao_tar_pit
Q: LouGee
PAX: T-bone
FNGs: None
COUNT: 2
WOR: OYO – Arm Circles (20x f/b), Alternating Side Squats (20x), SSH (30x), Plank (60 sec), Superman’s (15x)
The Thang:
Round 1-
10x Merkins, 15x Thrusters, 20x Merkins, 25x Thrusters, 30x Merkins, 400m Power Walk Round 2-
10x Thrusters, 15x V-ups, 20x Thrusters, 25x V-ups, 30x Thrusters, 400m Power Walk Round 3-
10x V-ups, 15x Sumo Squats, 20x V-ups, 25x Sumo squats, 30x V-ups, 400m Power walk Round 4-
10x Tempo squats, 15x Blockees, 20x Tempo squats, 25x Blockees, 30x Tempo squats, 400m Power walk Bonus round-10 reps each
Goblet squats, rows, chest press, plank jacks, Colt-45 (1 set), skull crushers, shoulder press, single arm row (l-r) ~finished with flexibility (5 minutes)
Moleskine: Monday is Funday…starting is the most important part!
COT: Encouraged each other in our roles as fathers!
Tags: ao_tar_pit, T-bone
F3 Wheaton 