December 2, 2019

Willy Loman Blue Suede @ THE LEVEE – 11/25

WARM-O-RAMA
-SSH
-Windmill
-Imperial Walkers

-Seal Jacks
-Sun gods
-Cherry Pickers
-Over Head Claps

PRE-THANG
-Hound Dog
Partner A sits with legs extended and arms out, partner B jumps over one arm, then legs, than over the other arm of Partner A. That is 1 rep. Each partner completes 10 reps.
Next, Partner A gets in a table top position or on all 4’s. Partner B jumps over Partner A (that’s 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that’s rep 2). Each partner does 10 reps.

THANG-BURPEE MILE
-12 Burpees mosey a lap around parking lot and repeat 5 times.

Iron Hulk (1M-4AP)
Big brother of Jack Webbs and Jack Jack Webbs. Essentially performing Jack Webbs with a 1:4 ratio of merkin to air press. Your shoulders and chest feel pumped up like Hulk, but the air starts feeling as heavy as Iron Man’s suit.

LT. Dan (1S-4BB)
Punishing leg exercise that is a cousin (of sorts) to Jack Webb. Named after Lt. Dan in Forrest Gump, it combines 1 squat followed by 4 lunges (alternating legs) in ascending order (maintaining the 1:4 ratio). It will leave the PAX feeling like “they ain’t got no legs”.

6MOM
-Dying Cockroach
-Heels to Heaven
-Heel Taps
-Hammers (ring of fire)

QIC:
BLUE SUEDE
Workout Date:
11-25-2019