AO: ao-coliseum
Q: Luau (244/200)
PAX: Luau (244/200), Holy Water, Detention
FNGs: None
COUNT: 3
CONDITIONS: Very Cold (~25 degrees)
WARMUP: SSH, TTT, LBAC, PP
THE THANG:
Thang 1:Coliseum’s Ring of Fire consisting of the following:
5 Dips, run the stairs
5 Derkins, run the stairs
5 Burpee Box Jumps, run the stairs
Quick 10 count breather, and repeat above with 10 reps.
10 Dips, run the stairs
10 Derkins, run the stairs
10 Burpee Box Jumps, run the stairs
Q: Luau (244/200)
PAX: Luau (244/200), Holy Water, Detention
FNGs: None
COUNT: 3
CONDITIONS: Very Cold (~25 degrees)
WARMUP: SSH, TTT, LBAC, PP
THE THANG:
Thang 1:Coliseum’s Ring of Fire consisting of the following:
5 Dips, run the stairs
5 Derkins, run the stairs
5 Burpee Box Jumps, run the stairs
Quick 10 count breather, and repeat above with 10 reps.
10 Dips, run the stairs
10 Derkins, run the stairs
10 Burpee Box Jumps, run the stairs
Thang 2: Modified 7’s at The Landing, starting at 1 end:
-7 Side Straddle Hops
-Lunge Walk to the turn.
-7 Plank Jacks
-Bear Crawl to other end.
-7 Merkins
—-> Repeat above for 7 full sets.
Thang 3: Mosey to the Bernie hill.
1. Bernie the full hill, mosey down 3/4
2. Bernie 3/4, mosey to 1/2.
3. Bernie 1/2, mosey to 1/4.
4. Bernie 1/4 & pick up the six.
MARY: Rope Climbers, J-Lo’s, BBSUs, Flutter Kicks, Gut Busters (1 BBSU followed by 4 Gas Pumpers….progressing to 3 x 12)
ANNOUNCEMENTS: monthly fellowship events. 1st month is Atlanta Gladiators game on 1/11.
COT:
-Health of PAX and others.
-Safety for everyone traveling during the holidays.
-@Detention’s friend who got injured in jujitsu.