PAX: Amway, Schnitzel, Adjacent, Mayflower, Oofda, Augmented
PAX (not in Slack): None
FNGs: None
COUNT: 7
A small but great group of PAX gathered under the bright lights of the Ritter pavilion for another promo beatdown. Pledge first, then mosey, followed by warmups.
Thang 1 – 3 minute AMRAP Rock Your Body to get warmed up and muscles working. This was accompanied by Backstreet Boys “backstreets back” and seemed very on theme with the work.
Thang 2 – pyramid complex(6,8,10,8)
Single arm swings
Cleans
Clean support Lunges
Should press
Complete number of reps for each exercise on one side then switch to other side working your way up in reps and then back down. Some themed music here….Swing, Swing by All American Rejects. Thunderstruck by AC/DC to honor the Q from the prior morning.
Thang 3 – 4 x 6 complex repeat x4
Goblet squat
Squatted bicep curls
High pull
Kettlebell handle pushups
This one caught up. No themed music to match any of the exercises….got lazy!
Thang 4 – 5-minute AMRAP
5 clean and press
5 pushup with plank pull through between each pushup
Quick farmers carry
Thang 5 – Squat challenge
Weighted Squats in coordination with “Green, Sally Up” by Moby
Finished with weighted toe touches and hollow body hold (unweighted).
The PAX hung in there and all got a good seat in this morning. Was this the high quality Groupon style Promo workout they were looking for? You’ll have to ask them!
Reminder of Respect week next week and Murph challenge.
Thanks for the opportunity to lead this morning fellas!