HEAVY METAL BACKBLAST: DRQ BRINGS EMOM TO OMAHA!

July 3, 2019//Stinson Park//AO- Heavy Metal//71 degrees//
Pax: Wait Time, Big One, Stella, Borland, Bloodshot, CSI, Count Down, Folsom, Safe Ride, Cyclone (Respect!), Trade Mark, Slow Roast, Roll Bar, and Captain Kangaroo (Respect).
Q: Captain Kangaroo
Warmarama
Good Morning
Imperial Walker x10IC
Sun God x10IC Fwd/Rev
World’s Greatest Stretch
Thang

EMOM (every minute on the minute). Perform specified movement(s) every min on min OYO and recover balance of minute remaining. Repeat until end of workout. Performed w/2 dumbbells unless otherwise noted. After each set Captain Kangaroo made the PAX run a short sprint. (This, of course, caused some serious mumblechatter.)
(Consecutive numbering=minute number)
Set 1

  1. Row x10, Upright press x10
  2. Curl x10, Tricep Extension x10
  3. Row x10, Upright press x10
  4. Curl x10, Tricep Extension x10
  5. Dumbbell swing w/ 1 bell x20
  6. Row x10, Upright press x10
  7. Curl x10, Tricep Extension x10
  8. Row x10, Upright press x10
  9. Curl x10, Tricep Extension x10
  10. Run to last lamp post toward tower and back
    Set 2
  11. Alt Fwd Lunge x20
  12. Squat x20
  13. Alt Rev Lunge x20
  14. Wide-stance squat x20
  15. Dumbbell swing w/ 1 bell x20
  16. Alt Fwd Lunge x20
  17. Squat x20
  18. Alt Rev Lunge x20
  19. Wide-stance squat x20
  20. Run to last lamp post toward tower and back
    Set 3
  21. Renegade Row x10, Plank Jack x10
  22. Merkin x10, Mountain Climber x10
  23. Renegade Row x10, Plank Jack x10
  24. Merkin x10, Mountain Climber x10
  25. Dumbbell swing w/ 1 bell x20
  26. Renegade Row x10, Plank Jack x10
  27. Merkin x10, Mountain Climber x10
  28. Renegade Row x10, Plank Jack x10
  29. Merkin x10, Mountain Climber x10
  30. Run to last lamp post toward tower and back
    Set 4
  31. Curl x10, Tricep Extension x10
  32. Row x10, Upright press x10
  33. Tempo squat-to-press w/ 1 bell
  34. Tempo squat-to-press w/ 1 bell
  35. Dumbbell swing w/ 1 bell x20
    Mary
  36. WWII situp w/ 1 bell x15
    COT
    Countdown led us out with a prayer after Captain Kangaroo dropped some knowledge on us.

Playlist

  1. Heavy Metal – Sammy Hagar
  2. I Love it Loud – KISS
  3. The Mob Rules – Black Sabbath
  4. Living After Midnight – Judas Priest
  5. Live Wire – Mötley Crüe
  6. Money Talks – AC/DC
  7. Fuel – Metallica
  8. Think About You – Guns n’ Roses
  9. Bathroom Wall – Faster Pussycat
  10. Shelter Me – Cinderella
  11. Heavy Metal – Ugly Kid Joe

Aye- Captain Kangaroo

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