AO: COLOSSEUM
QiC: R-12
Date: 01/14/2022
Title: New Year – New Moves #1 min ON / 20 min OFF
Number of HIMs: 9
Bogey, Cheddar Biscuit, Door Jam, Garmin, Pergo, Poke bowl, R-12, Sakrete, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Trunk Twists & Disclaimer
Michael Phelps
Arm Circles
Through The Tunnels
Imperial Walkers
Tha Thang:
Poke Bowl lead us on a down & back route of misery. We did slow count lunges for roughly x30 reps to the cones before transitioning into Russian Dragon Bear Crawl Plank Jack Shoulder Tap Merkins!!!!! 😳😩 Yes it was as bad as it sounds. We did this down and back about 50 yards – many tears were had.
Round #2 included a Tabata workout at home base.
1 min of work followed by 20 sec of rest completed x3 through before moving on to a new muscle group.
1 Min – Sumo Squat Jumps
20 Sec – Rest
1 Min – Squat Jacks
20 Sec – Rest
1 Min – Sad Bears
20 Sec – Rest
Repeat for x3 rounds
1 Min – Mountain Climber Crossovers
20 Sec – Rest
1 Min – AB Climbers
20 Sec – Rest
1 Min – Slow Count Freddie Merks
20 Sec – Rest
Repeat for x3 Rounds
COT:
Numberama – Namarama- Pledge – Prayer
Upcoming Convergence Jan 22 – Lake Mayer