Date: 2025-07-29
AO: ao_dark_room
Q: LeMond
PAX: Crack, Toto, Manhole
FNGs: None
COUNT: 4
Backblast: Murder Bunny Redux
– Warmorama:
– Motivators
– Abe Vigodas
– Copperhead merkins
– Copperhead squats
– Breakdancers
– Full batwings
– Pre-thang:
– Partner up.
– One Pax holds body weight on the ledge; the other does 10 burpees – Switch and repeat
– One Pax hangs from monkey bars; the other does 10 leg lifts. – Switch and repeat
– 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 reps of coupon exercise.
– Run back to starting line hold, do 10 squat jumps. run back to coupons, hold plank – Rinse and repeat (starting on opposite side).
– Ten Coupon exercises (we got through only 8)
– Thrusters
– One-armed rows (left)
– One-armed rows (right)
– Blockees
– Bucket brigade lunges (left leg)
– Bucket brigade lunges (right leg)
– Coupon swings
– Overhead presses
– Alternating uneven merkins (one is one)
– Thrusters
– Mary
– Write the cursive lower-case alphabet with legs 6” off the ground. – Q calls each letter.
– Freddie Mercuries
– Moleskin:
– We are constantly compared with each other. Such is life.
– If a man does not keep pace with his companions, perhaps it is because he hears a different drummer. Let him step to the music which he hears, however measured or far away. – Henry David Thoreau
Tags: ao_dark_room, Crack, Toto, Manhole
F3 Wheaton 