
25
AO: Black Widow
When: 01/18/2025
QIC: Turk
PAX (4): DeLorean, ShuttleCock, Turk, Crocs
Preamble:
First Q back at the BW this year so just kept it simple with a theme of 25! Weather was iffy so kept it stationary work!
Warm-O-Rama:
Run up to the top parking lot.
SSH (Side Straddle Hops)
- Weed pickers
- Willie Mays Hayes
• Windmills
• Hillbillies
• Arm circles
- CovidS
Run to covering for Stationary work!
The Thang:
- ups
- 25 squats
- Run a loop
- 25 lunges
- 25 Freddie
- 25 Plank Jacks
- Run a loop
- 25 Burpees
- 25 Derkins
- 25 Star Jumps
- Run a loop
- 25 Shoulder Taps
Run to parking lot and get a coupon
25 overhead press
25 curls
25 skull crushers
25 bent over rows
Then 15 of each
Run to bottom of BFH
Lunge walk up rail
Bernie to manhole
Run to top of BFH
COT:
SMR sign up
Prayers for those fighting injuries
Reach out to PAX that haven’t posted in a while
Naked-Man Moleskin:
Always a pleasure to lead! Looking forward to a great year! Until next time! SYITG!