Arise

  • Tuesday, June 28, 2022
  • 0530-0615
  • 36.07458° N, 79.79539° W
  • 64 °F, 70% humidity

Pax

Snakes On A Plane, Poehler, Tesla, Hazmat (RESPECT!), Venus (RESPECT!), Nancy, Akron, Don’t Cha Know (RESPECT!), 50cc (RESPECT!), Golden Corral, Houlihan, Amphibious, Squeeze, Tommy Boy

QiC

Tommy Boy

What a beauty of a morning to start off in the Gloom! After a quick call to order, mission statement, and 5 Core Principles (plus 5 penalty burpees), we took a brief mosey across the street for a lil’ Parking Deck…

Warm-A-Rama

  • Sun Gods > Chinooks > Moroccan Night Club > Unwind x 10 IC
  • Copperhead Squats x 20 IC
  • String Rippers x 10 IC

Joints loosened, blood pumping; let’s head back to the Shovel Flag for:

The Thang

Three groups & three stations scattered equidistant around the block. Complete all exercises Rx before moving on the the next station.

  • THE WALL  (@ GUMC)
    • 20 x Burpees
    • 20 x Squats
    • 20 x Walking Lunges (total)
    • 20 x Step-Ups (total)
    • 20 x Tricep Dips
    • 20 x Alternating Staggered Push-Ups
    • 30 Second Plank
  • THE BALL (@ Hopper’s Stadium)
    • Crawl Bear up + Bear Crawl down entrance stairs
    • 20 x Calf Raises
    • 20 x Pickle Pushers (cadence)
    • 20 x Dips
    • Hop upstairs + Hop downstairs
    • 20 x Derkins
    • 15 Second Side Plank
    • 15 Second Other Side Plank
  • THE FALL (across from the demo’d Mental Health Center)
    • Crab Walk out/back (short side)
    • 20 x Side Lunges (total)
    • 20 IC x Cindy Crawford (total)
    • 20 x Diamond Merkins
    • 20 x WoJo Squats
    • 20 x Makhtar N’Diaye
    • 30 Second Balls 2 Wall

After your group completed all three stations, mosey back to the Shovel Flag for:

6MoM

  • Low Dolly x 15 IC
  • Low Slow Flutters x 15 IC
  • Box Cutters x 15 IC
  • American Hammers x 15 IC

RECOVER!

It was an honor to lead and a gift to share the atmosphere with you men. Keep accelerating!

Grace & Peace,

Thomas the Boy