4/13/23
Bespoken
AO: Lakeside
Q: Hurricane
PAX: Mellow, Venom, Road Trip, Baker, Huevo
Warm-Up
5 Each
Slow and low squats
Arm Circles
Inch Worms
The Thang: Everything with weights:
Wagon Wheel with spokes. Start at the center do 1 rep. However many reps you do in the center, each spoke is multiplied by that number and 5. So round 1 is 1 burpee and 5 reps at each spoke. Round 2 is 2 burpees and 10 reps at each spoke. Continue until you have completed 5 burpees and 25 reps at each spoke.
In between each spoke the method of travel to get to the next spoke differed.
Burpees in the Center.
Spoke 1: Curtsy Pops
Monster Walk
Spoke 2: Triceps Extension
Farmers Carry
Spoke 3: Reverse Fly
Lat Raise
Spoke 4: Dead Lift
Overhead Raise
Spoke 5: Biceps Curl
Front Raise
MARY:
Burpees in the center
Method of travel for all was Over head Marches (weights overhead and high knee steps to the next spoke)
Spoke1: Russian Twists
Spoke 2: Renegade Row Extensions
Spoke 3: Star Crunches
Spoke 4: Big Girls
Spoke 5: Toe Touches
COT: Don't fake it until you make it. That's garbage advice. Face it till you make it. Get up. Work Hard. Fail. Stand back up. Face it again. Do a little better. Fail again. Get back up. Repeat.