Fools on Fire

4/1/23

Convergence at the Complex

Q: Hurricane

PAX: Shadow, Mellow, Dora, Crochet, Huevo, Aloha

Warm Up

Slow Squats

Slow Inchworms with Push-Ups

1 lap

Arm Circles Forward and Backward

The Thang: All blocks, All exercises with weights

Block 1: 5-5-10 Reps

Static Lateral Raise (5 Right, 5 Left, 10 Both)

Static Front Raise (5 Right, 5 Left, 10 Both)

Row (5) Reverse Fly (5), Row to Fly (10)

I (5) Y (5) IYW (10)

Run a Lap

Block 2: 20 Reps Hard Count

Donkeys

Fire Hydrants

L's

Rainbows

Hip Thrusts

Run a Lap

Block 3: 20 Reps Hard Count

V-Ups

Toe Touch

Russian Twist

Sit-Ups

Hip Dips

Run a Lap

Block 4: 20 Reps Everything except Single Leg Squat are hard count

Curtsy Pops

Dead Lift - Clean and Press

Jump Squat

Sumo Squat

Single Leg Squat

Run

Ring of Fire 1'st Round with Planks and Push-Ups, 2nd Round with Squats and Squat Jumps

COT:

We either make ourselves miserable, or we make ourselves strong. The amount of work is the same. - Carlos Castaneda

Just because you're taking longer than others does not mean you're a failure. KEEP GOING.

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