Shakerag Hill / Monday, January 20

Date: 01/20/2025
AO: Shakerag Hill
PAX: @TinyDancer @PUP @Schnitzel @Quack @Cleaver @Freon @Lil dipper
FNGs: 0
Q: @TinyDancer
Total: 7
Conditions: 19*, wind chill 8*
Warmup- Willie Mays, Reach-arounds, Side Straddle Hops, Deep Caucasian Squats

The Thang: EMOM Blockee Festival

• 30 Minute EMOM
• Every Minute = 4 Blockee Buy-In
• Rest of minute filled with following exercises…
  • Minute 1: Air Squats
  • Minute 2: Curls
  • Minute 3: Overhead Press
• Minute 4: Circle Run
• Minute 5: Recourage
• Minute 6: High Knees
• Minute 7: Jump Squats
• Minute 8: Dips
• Minute 9: Rows
• Minute 10: Recourage
• Minute 11: Smurf Jacks
• Minute 12: LBCs
• Minute 13: CPRs- Curls, Overhead Press, Tricep Raise
• Minute 14: Dry Docks
• Minute 15: Recourage
• Minute 16: Rifle Hold
• Minute 17: Al Gore Squat
• Minute 18: Isometric Curl Hold
• Minute 19: Coupon Al Gore Hold
• Minute 20: Recourage
• Minute 21: Tree Pose
• Minute 22: Tree Pose (Alternate)
• Minute 23: Standing Leg Extension
• Minute 24: St. Leg Ext. (Alternate)
• Minute 25: Recourage
• Minute 26: Merkins
• Minute 27: Thrusters
• Minute 28: Burpees
• Minute 29: Blockees
• Minute 30: Al-Gore
• 30ish Dips on the Dip Log
• Moseyed back to the COT -50ish Calf Raises
• 7ish Motivators (the Q forgot how to administer)

COT- Prayer requests for Freon’s FIL (upcoming shoulder surgery) and Pup’s Library Gig (he’s been nominated El Presidente and seeks to further his leadership abilities that he’s sharpened at F3