Date: 2024-06-22
AO: ao-the-furnace
Q: Chicken scratch
PAX: Capsized, Newt, Ziploc, Woody, Tanner Joseph Valus, No Yak, Chicken scratch FNGs: None
COUNT: 7
Warm ups
– imperial walkers IC
– Windmills IC
– LBAC IC
– Smurf jacks
– Burpees
– Merkins on the knees
– Side squat lunge things
– Stretches
The THANG
Split into two groups then rotated through power, exhaustion and Tabata through each of the push pull leg stations.
So the first group did push: power then pull: exhaustion and then legs: Tabata. Next round was pull: power legs: exhaustion and then push: Tabata etc. push
– power: clap merkins
– Exhaustion: copper headed merkins
– Tabata: diamond/wide merkins to Heavy Cross by gossip

pull
– power: high pull ups
– Exhaustion: copper headed pull ups
– Tabata: rows to take me out by Fran’s Ferdinand

Legs
– power: jump squats
– Exhaustion: Bulgarian split squats
– Tabata: squats to knights of cydonia by muse

Mary
Cant forget the core, leg lifts with copper headed ness on the lowering of the legs. Followed by American hammers Tabata style set to acid mountain by moon hooch

COT:
Mr. Roboto and Emma on their trip, Capsized for job interview coming up

Tags: ao-the-furnace, Capsized, Newt, Ziploc, Woody, Tanner Joseph Valus, No Yak, Chicken scratch