APR 16 2026 · ad-astra
One (side) at a time
- Q
- 404
- PAX
- 4
- FNGs
- 0
- AO
- ad-astra
Roster
Big ToeFarmers OnlyDizzy404
Backblast: One (side) at a time
Where: #ao-ad-astra
When: 04/16/2026 @5:30AM
Q: @404
PAX: @Big Toe @Farmers Only @Dizzy
- The Warmup:
- 30 seconds each:
- Bonny Blair
- Jump Front to back
- High knees
- Butt kicks
- Piano Man - 10 x 4 count
- Arm Circles (The usual)
- The thang:
Tabata, one-sided exercises. Half a song on one side, half on the other, with a compound pivot at the end:
- One-arm overhead press
- One-leg dead lift
- One-arm row
- Heavy Lunge
- X-Factor
- Cossack Squat
- Side Plank leg lift
- Half song (4 cycles) WWIII situps, other half thrusters
- 2 cycles American Hammer to hit time