APR 9 2026 · ad-astra
Nothing too fancy
- Q
- Dizzy
- PAX
- 8
- FNGs
- 0
- AO
- ad-astra
Roster
Wreck ItBig Toe404WacoFarmers OnlyTotoCasioDizzy
Backblast: Nothing too fancy
Where: #ao-ad-astra
When: 04/09/2026 @5:30AM
Q: @Dizzy
PAX: @Wreck It @Big Toe @404 @Waco @Farmers Only @Toto, @Casio
- The Warmup:
- Piano Man - 5 x 4 cnt
- Arm Circles (F/B/Big/Small) 10 x 4 cnt
- Michael Phelps - 10 x 4
- Willy
- jog around the parking lot
The Thang:
- Ladder block → 1, 1→2, 1→2→3, etc.
- 1: 10 x 5 = 50 Carolina Dry Docks
- 2: 10 x 8 = 80 single arm Rows
- 3: 15 x 3 = 45 Overhead Press
- 4: 25 x 2 = 50 Hand Release Pushups
- 5: 50 x 1 = 50 KB Swings
- Mosey around big loop ~400m
- 30 second squat hold
- 20 squats
- 30 second lunges hold left
- 15 lunges right
- 15 lunges left
- 30 second lunge hold right
- 15 SL RDL each side
- 10 Lateral Lunge each side
Mary:
-
- peer led:
- Dead bugs
- Bird dogs
- Heels 2 heaven
- Flutter kicks
- Narrow pushups
- X factor
- Freddie Mercury