Warming up the Oven

Warming up the Oven

QIC

Fixed Gear

AO

The Oven

PAX

• Bergundy
• Fixed Gear
• Lord Of The Dance
• Madonna
• Munger
• Old Style

FNG

None

Workout

Warm-o-rama

• Motivators
• Abe Vigoda
• Seal Claps
• Overhead Claps
• Don Quixotes
• Imperial Walker
• Hillbilly Walker
• Rossy

Thang

Mosey to the benches

45 seconds work, 15 seconds rest

• Dips
• Derkins (Decline Merkins)
• Big Boys
• Merkins
• Bulgarians Left
• Bulgarians Right
• Pickle pusher + alternating knee crunches
• Erkins (Incline Merkins)

Mosey back to AO (Fitness Court)

45 seconds work, 15 seconds rest

• Mountain Climber – Core
• Lateral Step-Overs – Squat Station
• Close Grip Push Up – Push Station
• Saxon Twist – Lunge Station
• Assisted Pull Up – Pull Station
• High Knees – Agility Station
• Reverse Hypertension – Bend Station

repeat 2 more times

Mary

• Hammers
• LBC
• Flutter Kicks
• Knee pull in right then side pull (20 seconds each)
• Knee pull in left then side pull (20 seconds each)

COT
I’ve been skipping some workouts in the past months. That’s unusual. Even skipping many consecutive days. Dealing with knee pains. Some days I try to modify and that was even harder, especially the runs. I think cycling was easier of all the workouts. But through it all, the PAX never left me behind. You see me struggle and you were there for me. Thanks! I’m feeling much better now and will come back strong as ever!