NEMOs and 60s
AO: School Of Rock
When: 2025-06-02
QIC: Zohan
PAX (5): Dipstick, False Start, Irene, Schnitzel, Zohan
Warm-O-Rama:
YHC brought a few pavement stones and set them up in pairs. After starting the background music and a quick disclaimer each PAX picked up a pair. We held them while doing IC Weed Pickers, Toy Soldiers, Squats, FW Arm Circles, Backwards Arm Circles and Seal Claps. We put the bricks down for SSH.The Thang:
NEMOs - Picked this one from the Exicon. It's a combo of Bench Press, roll to Erkin, Standup for overhead press, back down for another Erkin (so basically a Blockee in disguise) and another Bench Press. That's '1'. All done with a cinder, not the small pavement stones, just to be clear. We did 1 NEMO, lunge 10 steps (single count), do 2 NEMOs, lunge another 10 steps, do 3... up to 5 and then back down to 1. 60s - Circle up with the cinder block.- 5 rounds of: 12 Overhead Press with the cinder; 12 Big Boys with punches while holding the small bricks. after the 5th round we put them aside.
- 4 rounds of: 15 Kettlebell Swings; 15 Merkins
- 3 rounds of: 20 Curls; 20 LBCs
- 2 rounds of: 30 Bench Press; 30 SSH
- 1 round of: 60 Goblet Squats; 60 Mountain Climbers, alpha