JAN 29 2026 · ad-astra
Just 10 reps - revisit
- Q
- Waco
- PAX
- 7
- FNGs
- 0
- AO
- ad-astra
Roster
Farmers Only404Big ToeDizzyWacoWreck ItBonnet
Backblast: Just 10 reps - revisit Where: #ao-ad-astra When: 01-29-26 Q: @Waco PAX: @Wreck It, @404, @Dizzy, @Farmers Only, @Bonnet, @Big Toe Count: 7
Warmup (~5 min)
- SSH Burn Down - 7 ↓
- Arm Circles
- Piano Man
Repeat Movement round and Slow Motion round until time.
Movement Round (~5 min)
- Farmer / Bear Crawl Team
- Pair up
- One PAX bear crawls, while the other farmer carries both blocks along side.
- When either PAX needs to stop/put down blocks, both PAX:
- Do 10 Merkins
- Switch and keep going to time
Slow Motion - 10 Reps
- Using a metronome - set to 4 beats per count, approx 55 BPM
- 10 reps of each exercise, with a 4 count in one direction, 4 count in the other for 1 (ONE)
- Example: Heavy Squat - Down, 2, 3, 4, Up 2, 3, 4 = ONE
- The goal is slow, no momentum movement. Focus on the burn
- 1 rep - ~8 beats X 10 reps = 80 beats ~ 1m 30 seconds per exercise
- Exercise Round (~9 min)
- OH Press
- Curls
- Row
- Dead Lift
- Heavy Squat
- Dry Docks
COT: Keeping @Dizzy in our prayers as he prepares to welcome the new addition this weekend. @Big Toe in search of the dependable steed for a 2 car family, and @404’s neighbor battling pneumonia as an older person, all in need of our thoughts and prayers.