Date: 2026-09-28 AO: Tora! Tora! Tora! Q: Giving Tree , PAX: Waymo (formerly Space Baby), Ultratecht, Giving Tree FNGs: None COUNT: 3 CONDITIONS: Perfect
WARMUP: Mosey to runway and back, SSH, hillbillies, imperial walkers, hip flexor stretch and arm circles
THE THANG: Drop Rest Core: 4 core exercises 30 seconds each. Rest between reps starts at 20 seconds first time through. Drops to 10 seconds rest between reps second time through. No rest between reps on last time through.
– frog leg crunch – American hammers – 1-2-3 Mercury’s – flutter kicks
Circuit: 30 seconds workout 1 30 seconds workout 2 20 second rest Repeat 3x 60 seconds of cardio workout
Circuit 1 Thruster Reverse lunge 1-2-3 Heisman
Circuit 2 Bear crawl Merkins Up downs
Circuit 3 Deadlift Prom dates Duck squat walk jump squat
Circuit 4 Rows Coupon Swings Burpees
ANNOUNCEMENTS: maybe one more(?) Fridays by the river
COT: Anticipation of tough weeks.
PLAYLIST: Third Eye Blind – Third Eye Blind
:deciduous_tree:
WARMUP: Mosey to runway and back, SSH, hillbillies, imperial walkers, hip flexor stretch and arm circles
THE THANG: Drop Rest Core: 4 core exercises 30 seconds each. Rest between reps starts at 20 seconds first time through. Drops to 10 seconds rest between reps second time through. No rest between reps on last time through.
– frog leg crunch – American hammers – 1-2-3 Mercury’s – flutter kicks
Circuit: 30 seconds workout 1 30 seconds workout 2 20 second rest Repeat 3x 60 seconds of cardio workout
Circuit 1 Thruster Reverse lunge 1-2-3 Heisman
Circuit 2 Bear crawl Merkins Up downs
Circuit 3 Deadlift Prom dates Duck squat walk jump squat
Circuit 4 Rows Coupon Swings Burpees
ANNOUNCEMENTS: maybe one more(?) Fridays by the river
COT: Anticipation of tough weeks.
PLAYLIST: Third Eye Blind – Third Eye Blind
:deciduous_tree: