Morning Rounds at the Big House

AO: ao-the-big-house
Q: Ryan K. (Scrubbing Bubbles)
PAX: Curtis Hoberman (Dos Equis), Dick Clark, beater, Uday Jain (WallE), Patrick Chow (Black Hole)
FNGs: None
COUNT: 6
Note: this beatdown is a modified version of the 2023 IronPax Week 1 “Participation Award” workout

WARMUP:
Motivators x 7
Arm Pretzels (the weird way Scrubby made up)
Arm Pretzels (the right way – thanks @beater!)
Abe Vigoda
Tippy Tap

THE THANG:
Each round, alternate between 2 exercises, 10 reps each for a total of 80 reps (40 reps per exercise). Then move on to the next round. If you complete all rounds, go back to Round 1 and carry on.

Every 5 min on the minute, mosey around the square and then continue with your rounds.

Round 1: Flying squirrel / WWII situp
Round 2: Burpee / thruster
Round 3: Hand release merkin / kettlebell swing

COT: Wisdom to know how to allocate energy to all the important areas of our lives.

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