A Trip to NOMA

Here’s what we did.  Sorry for the short BB, but time is of the essence.

DISCLAIMER

The Thang

COP #1 (Warmup)

20 IC x Seal Jacks
20 IC x Imperial Walkers
20 IC x Peter Parkers
20 IC x SSH
20 IC x Hillbillies
20 IC x Parker Peters

Mosey over to a ledge, and line up.

COP #2

15 IC x Channing Tatums (a.k.a. Right Leg Stepup)
10 OYO x Right Leg Ledge Squats
20 IC x Low Slow Dips
15 IC x Tanning Chatums (a.k.a. Left Leg Stepup)
10 OYO x Left Leg Ledge Squats
20 IC x Regular Dips

Mosey to NOMA, and partner up for the next few exercises.

Dora 1-2-3: Pax 1 performs AMRAP to hit the exercise goal while Pax 2 performs hop up to the top of NOMA, and runs back.  Flap jack until goal is met by the teams.

100 reps: Merkins
200 reps: Hip Slappers
300 reps: Squats

I don’t think the Pax will visit NOMA again after this one.  Mosey over to the #Foundry.  Exercise progression as follows:

Pax planks up for the guy ahead of him to finish his pullups, then follow the leader:
10 x Pullups
10 x Dips
10 x Full Sit-up
10 x Chest Pulls
Monkey Bar over to the Plank Line

Only had time for one round thru.  Hand off to Chewy for some #Qtraining. Tclaps for leading!

COP #3:

10 IC x Overhead, Straight Arm Air Squats
10 IC x Right Leg Side Lift Kicks
10 IC x Left Leg Side Lift Kicks
10 IC x High Plank Shoulder Pulses (works them cobra back muscles)
10 IC x Superman (On Stomach) Overhead Arm Lifts
10 IC x Superman Side Arm Lifts
10 IC x Superman Close Side Arm Lifts

Times up… back to the flag for Nameorama, Shoutouts, and prayer.