AO: Tempe
When: 9/26/2019
PAX: 6 (Spatzle, Road Rash, Sweatervest, C(L)ockblocker, Super 8 DR from Naperville and Chief)
FNG: None
Q: Chief
Introduction
Beautiful morning – highs 60s and cool from the storms last night. Not too muggy surprisingly. PAX were scared because gloves were recommended for the BD…
Warm-O-Rama
Disclaimer
Mosey to volleyball courts
SSH (IC X 20)
Donkey kicks (IC x 15)
Plank lawn mower pulls (IC X 15)
Mosey back to parking lot to grab cinder block out of Spatzle’s trunk (thank you Spatzle!)
The Thang
- Mosey to stairwell west of Mill Ave. bridge
- With cinder block at stairwell:
- Hold cinder block over head while going up stairwell3 bicep curls at 1st landingCinder block over head again while going up6 bicep curls at 2nd landingCinder block over head again while going up9 bicep curls at 3rd landing9 squats at very top (3rd landing) Begin back down stairwell with same setup and complete 9 squats at very bottom. Complete circuit 3x
- Mosey toward the lake for some calf raises near the dock. 3 sets (IC x 15 for each)
- Mosey back to stairwell. Repeat stair circuit but replace bicep curls with upright rows (with cinder blocks, of course) and replace squats with lunges (9 per leg for 18 total ).
- Mosey to grassy area. Partner #1 carries both cinder blocks while partner #2 completes 3 burpees. Switch until back to grassy area.
Mary – All exercises with cinder block over head while on your 6:
- Low flutter kicks (IC x 15). 2 sets
- High flutter kicks (IC x 15). 2 sets
- Alphabet
Count-a-rama
Name-a-rama
COT
No Coffeteria, PAX seemed lost without the usual local coldbrew
F3 Phoenix 