AO: The Pound
When: 06/26/2024
PAX:
Number of Pax: 5
Pax Names: Sandworm,
Number of FNGS: 0
FNG Names:
QIC: Sandworm
The BackBlast:
5 Pax broke the day on the shores of Lake Herrick with a solid arms day.
Pax: Sandworm (Q), Bambino, Peaches, Saddle Sore, and Drone
Title: Sprocket Driven Arms Day
The Thang: Sprockets of four rotating exercises for three rounds. 9 minutes of 30 seconds on and 15 seconds off.
Bar Sprocket Round
- Bar Pull-Up
- Merkin
- Shoulder Tap
- Carolina Dry Dock
Rail Sprocket Round
- Rail Pull-Ups
- Rail Triceps
- Rail Push-Offs
- Sloths – Alternate left and right with legs over the rail
Plank Sprocket Round
- Plank
- Plank Jack
- Mountain Climbers
- Plank to Squat with Happy Hands (Possible Oompa Loompas)
COT
5 Pax broke the day on the shores of Lake Herrick with a solid arms day.
Pax: Sandworm (Q), Bambino, Peaches, Saddle Sore, and Drone
Title: Sprocket Driven Arms Day
The Thang: Sprockets of four rotating exercises for three rounds. 9 minutes of 30 seconds on and 15 seconds off.
Bar Sprocket Round
- Bar Pull-Up
- Merkin
- Shoulder Tap
- Carolina Dry Dock
Rail Sprocket Round
- Rail Pull-Ups
- Rail Triceps
- Rail Push-Offs
- Sloths – Alternate left and right with legs over the rail
Plank Sprocket Round
- Plank
- Plank Jack
- Mountain Climbers
- Plank to Squat with Happy Hands (Possible Oompa Loompas)
COT