AO: Firehouse

When: 07/21/2020

PAX:

Number of Pax: 8

Pax Names:

IronMike
Mountain
Yazoo
57
FlyGuy
Nomad
Dutch Oven

Number of FNGS: 0

FNG Names: N/A

QIC: Rio


Introduction

COVID-90s is too much right now, so COVID-45 will have to do

Warm-O-Rama

SSSH
Abe Vigoda
Arm Circles (forward & backward)

The Thang

C.O.V.I.D.-90s (Short mosey between each exercise)

C – Captain Thor (1 BB situp -> 4 hammers)
Increase increments up to (7 BBs -> 28 hammers)

O – One Legged Burpees (5 each leg)

V – Vacuum Cleaner push-ups. Ring of fire with PAX in plank. Begin exercise in downward dog position then transition to cobra position and return to downward dog. 5 Reps

I – Imperial Squat Walker – 20 each leg

D – Dips & Crunches. Dips on the curb 25 dips then 20 protractor crunches. 4 Reps

45s – 45 seconds of AMRAPs. 45 seconds curls for girls. 45 seconds calf raises. 45 seconds incline push-ups.

Closed out with 4 MoMs

Circle of Trust

grateful for God’s protection thus far with our health and the grace to allow us health and ability to exercise

Naked Man Moleskin

I believe it was Nancy Reagan who once said “Show me an easy beatdown, and I’ll show you anything other than an F3 gathering”. She may have said something different, I’m not sure because she wouldn’t take the lit cigar out of her mouth to say it.

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