5×5

AO: Gladiator

When: 2025-05-08

QIC: Butterknife

PAX (24): Bo Knows, Busboy, Butterknife, Chanel, Cheneral, Chum, Costanza (Nathan Baker), Dark Side, DREAMER, Dutch Oven, Fire Drill, Gold Digger (TJ Lynch), Judy, Laces, Macbeth, Paper Jam, Porkchop (Ryan Stackable), Scratch-Off, Snowbird, Spandex, Speedo, Tupperware, Zohan, Other, Brownie

Preamble:

don’t get hurt, mod as necessary, don’t sue anyone

Warm-O-Rama:

Side straddle hop copperhead squat tempo merkin worlds greatest Michael phelps  

The Thang:

5 rounds of 5 exercises. Each exercise is 1 minute. 10 seconds in between each to set up for the next exercise. Rest ~1 min between each round while Q explains the next 5 exercises. 1) pull-ups, Lunges, American Hammers, Merkins, side straddle hops 2) chin-ups, incline merkins, gas pumpers, split squats, split squat other leg 3) dead hang knee raise/L sit, Derkins, squats, dips, line jump 4) Pull-ups, Dips, Dying cockroach, Calf raises, Burpees 5) Chin-ups, Diamond Merkins, Flutter kick, Squat Jump, Plank Jacks - return to Flag area, hill sprints on own (aprox 3x). Tempo merkins for last 60 seconds

COT:

NLB beatdown and breakfast on Sat 2nd F at butterknife’s house on 5/31 start of new AO “Second Watch”

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