Carousel of Pain

AO: The Ridge

When: 12/03/2020

PAX:

Number of Pax: 23

Pax Names: 5-Putt, Beatbox, Bedpan, Better Call Saul, BoilerUp, Bunker, Foundation, Hanger, Jellystone, Jimmy Neutron, Joe Dirt, PenaltyBox, Quatro, Second Best, SkidMark, Sparkler, Toby, Vern,

Number of FNGS: 0

FNG Names:

QIC: Sheldon


The BackBlast:

Introduction

Beautiful 28 degree weather, dark and cold with no wind.

Warm-O-Rama

Tappy Taps x12

Abe Vigoda x12

Arm Circles x12

The Thang

Broke up 23 pax inn 2 groups

6 station around a 1/4 mile circle parking lot

Station 1 (coupon work): Outside Coupon Curl – Shoulder press – Inside coupon curl – Chest Press (24 reps each)

Lunges to Station 2

Station 2: Wojo Squats – Bobby Hurley – Monkey Humpers – Side Strattle Hops – (24 Reps each)

Sprint to Station 3

Station 3: BigBoys – LBCs – Superman – American Hammers – (24 Reps each no rest in between)

Sprint to Station 4

Station 4: Curb Triceps – Carolina Dry Docs (24 reps each) – Chuck Norris Merkin with Bear Crawl to Station 5

Station 5: Alabama Ass-Kicker (Down on all 4 and 4 count 1 leg up 2 extend 3 back to up position and 4 back to ground) -Mountain climbers – Hill Billy (1/2 per leg) – High Knee (1/2 per leg) – (24 Reps each)

Sprint to Station 6

Station 6:  Grady Corns – Smurf jacks – Single leg raises – (24 Reps each)

Sprint to Station 1 for Rinse and Repeat until 5:53am for MARY

MARY :

Box Cutters x 24

Double Ring of Fire with 3 push ups each in both directions at the same time and back to the begining

Regular plank, low plank, extended plank

Scissor Kicks

Circle of Trust

Make today better than yesterday

Make tomorrow better than today

Naked Man Moleskin

Thank you for the 23 Pax that joined me in my 1st VQ. Heard quite a few complaints during Chuck Norris Merkin with Bear Crawl. GOOD!!! We made 1 1/2 times around the parking lot. If they didn’t hate me today during the workout, then I didn’t do my job right!!

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