January 22nd, 2021 By Andrew Dicharry

Warmup ~5 mins

Toy Soldiers IC x10

Penny Pickers IC x10

Imperial Storm Troopers IC x10

Windmills IC x10

 

Thunderstruck ~ 5 mins

Side Straddle hop to Thunderstruck by ACDC

Burpee everytime they say “Thunder”

 

Workout ~23 mins

The following OYO:

Alternating KB Swings x20

Squat Pulses x20

Curl & Press x10 each arm

Mason twist x20

Deadlifts x20

Skull Crushers x20

Toe Touch Crunch x20

Bent over row x20

Merkins x20

Lap around parking lot with bell overhead

Repeat set until time is up

Goal: 3x

 

Stretch Portion ~12 mins

Hang head down and breathe

Spread legs and stretch to left then center then right

Stand up and pull shoulder blades back

Go to wall and stretch chest and arms

Use wall to balance and stretch quads

Stretch calves

Pull arms over chest to stretch shoulders

Cobra

Downward dog, swing leg up and down to pidgeon

Stretch lower back

 

Recover recover

 

Moleskin

Nearly a double digit turnout! About twice the regular M3 turnout so not bad.

Workout Playlist: https://open.spotify.com/playlist/4OwcPpxGSeVxmqJDUz0lu6?si=Yyf3ePVrQlK7OewBtdlLAA

The playlist consisted mostly of 70s / 80s classics

Wrong Way said he was nearly about to leave during the Thunderstruck portion

Rick rolled everyone a few songs in. In response, Golden Boy said soft rock is the worst kind of music

Pox asked if I was even alive when this music was around and the answer is no haha. I was born in ’88.

Post workout went over to Sweet Spot for some 2nd F.

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