AO: ao-red_dawn
Q: Pooh
PAX: Huffy, Myrtle, Pacifier, Freon, Flintstone, BlueBird, Spackler, OneHit, Pooh, D-Trickle
FNGs: None
COUNT: 10
Sorry I didn’t get this posted for last month
INTRODUCTION:
Legal Yadayada, 5CP, MS, Creedo
WARMUP:
SSH 15 IC, Merkins 15 IC, Hillbilly 12 IC, Mountain Climbers 30 OYO
THE THANG:
6min EMOM timer running for the hour/5 burpees every 6min
– Mosey to practice field and Lunge Walk length of field
– Grab Q-pons and Murder Bunny width of field, Q-sack back
– Lats of Fun workout (start 10 pullups, 10 overhead press/decrease 1 pullup and increase 1 overhead each round for 10 rounds total
– Return Q-pons and Bear Crawl length of field
– Mosey to track and run 4X 200m, with 30sec of jump squats after 1st and 3rd 200m and 30sec of plank jacks after 2nd and 4th 200m.
– Mosey to steps for calf raises, 15 IC
Q: Pooh
PAX: Huffy, Myrtle, Pacifier, Freon, Flintstone, BlueBird, Spackler, OneHit, Pooh, D-Trickle
FNGs: None
COUNT: 10
Sorry I didn’t get this posted for last month
INTRODUCTION:
Legal Yadayada, 5CP, MS, Creedo
WARMUP:
SSH 15 IC, Merkins 15 IC, Hillbilly 12 IC, Mountain Climbers 30 OYO
THE THANG:
6min EMOM timer running for the hour/5 burpees every 6min
– Mosey to practice field and Lunge Walk length of field
– Grab Q-pons and Murder Bunny width of field, Q-sack back
– Lats of Fun workout (start 10 pullups, 10 overhead press/decrease 1 pullup and increase 1 overhead each round for 10 rounds total
– Return Q-pons and Bear Crawl length of field
– Mosey to track and run 4X 200m, with 30sec of jump squats after 1st and 3rd 200m and 30sec of plank jacks after 2nd and 4th 200m.
– Mosey to steps for calf raises, 15 IC
MARY:
– 70sec of 10sec alternating between Hi plank/Lo plank
– hold canoe for 30sec
– Pooh-tins, 20 OYO
ANNOUNCEMENTS:
Iron Pax, Cross Roads benefit dinner coming up
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Pacifier and family visitation, Pooh’s friend whose mom died, Pax running in upcoming races