Bespoken

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.