Date: 2025-12-04
AO: ao_dark_room
Q: LeMond ,
PAX: Framed, Brainfog, Flower Boy, Toto, Manhole, Lakers, Beaker, Sparrow, LeMond FNGs: None
COUNT: 9
– Warmorama:
– Motivators from 7
– Tappy Taps
– Monkey Humpers
– Hillbilly Squats
– Arm circles forwards and backwards.
– Thang 1: 11s along the 0.8 mile track
– 10 No-cheat merkins, 1 Oil Derrick (2 is one)
– Four corners of Basketball court
– Corner 1: 5 Burpees
– Corner 2: 10 Side Lunges (1 is 1)
– Corner 3: 15 Squat Jumps
– Corner 4: 20 Mountain Climbers (2 is 1)
– Side shuffle between 2 and 3, 3 and 4
– Increase by 2 reps each time; 3 round total
– Mary
– Flutter Kicks
– American Hammers
– Moleskin: Pat yourself on the back sometimes
– Coming out in the dark to work out when the temperature is 1 degree is something most people won’t do. – This has you stronger
Tags: ao_dark_room, Framed, Brainfog, Flower Boy, Toto, Manhole, Lakers, Beaker, Sparrow, LeMond
F3 Wheaton 