• Post Type: Backblast
  • When: 10/04/2022
  • AO: Bulldog
  • QIC: Spiderman
  • FNG's:
  • PAX: Orangeman

This boss-man attended a masterful workout this AM. Had Orangeman not fought his instincts to fart sack, Spiderman would’ve been SpiderFLAB.  But not today, cause we crushed it.

Warm Up
Arm Circles
Dying Cockroaches

10 IC Merkins
15 IC Squats
15 IC American Hammers
20 Peter Parkers
25 Flutterkicks

Stretch: Grass Pickers, Arm Pull things, and nothing

20 Kettlebell Swings
20 Squat, Curl, Press
20 Mountain Climbers
20 Merkins
Calf Raises

Core: Crunchy Frog, Michael Phelps

1 Minute work, 15 second rest REPEAT

Kettlebell Swings
Tricep Extensions
Goblet Squats
American Hammers
Calf Raises

Zombie Walk to and fro

1 Minute work, 15 second rest REPEAT

Mnt. Climbers
Peter Parkers

2-3 Mintes of Core

Announcements: Transvergence, Followed by Amoeba Ruck
COT: Tesla, Orangeman’s travels, Spriderman’s father-in-law