4/29 Big Mo with Alexa BB-better late than never

“Alexa, what did you do for the Big Mo before the Derby?”

Here’s what happened:

These HIM’s were ready to work: Worm, Tony Malito, Alexa (QIC)

The weather was comfortable and dry.

An introduction and disclaimer were given. Because the Q is such a nice guy and wanted everyone to get better, we had a Slaughter Start to get warm and start the improvement process.

The COP workouts were: SSH’s, Imperial Kickers, Kendra Newmans, Grass Grabbers, Downward Dog/Stretches. Then there was a short mosey before grabbing weights.

We’ll do 7 rounds. Each round will be 4 minutes long. There will be two exercises per round, so we’ll do AMRAP of each. When you start to tire out, move to the next exercise. Rinse and repeat until time runs out.

Round 1: Shoulder Press / Upright Row

Round 2: Merkins 3-way (Wide, Regular, Diamond) start with the ruck, then without

Round 3: Standing Rows / Curls

Round 4: Squats / Tricep Extension

Round 5: Shrugs / Calf Raises

Round 6: Halos / KBS

Round 7: Lateral Raise / Forearm Curls

Then it was time for COT. We got closer. Announcements were made. Thanks were given. Intentions were offered. Everyone headed out ready to crush the day.

“Alexa, STOP!”

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