10/14/2022 – Audible

AO: Lightning Rod QIC: StrayCat PAX: Kiwi, FreeLunch, Goon Conditions 58F & Cloudy Warm up Side Straddle Hop (x12) Windmills (x10) Imperial Walkers (x10) Third Grade Exercise (x10) Scissor Arms (x10) Jane Fondas (x10 ea side) Mosey to the Bleachers The Thang PAX: Rotate one at a time running all the bleacher stairs while the rest repeat a …

8/26/22 IPC Week -1

AO: Lightning Rod QIC: Stray Cat PAX: Free Lunch, Steamy Nix, Kiwi, Goon, Herbie, SoundMachine (down ranger) Conditions Sunny around 60 F Warm up 20xSide Straddle Hop's10x Windmills10x Halos10x Slow High Knees10x Fast High Knees10x Butt Kickers Mosey to Field The Thang (IPC 2020 week 0) 50 Air Squats 40 Big Boys 30 Merkins 20 …

3-21-22 Killer-Bs

AO: Lightening rod QIC: StrayCat PAX: FreeLunch, Walkman, Danish, Herbie, Kiwi, Jellyfish Conditions 49 degrees and raining (we got soaked) Warm up Mosey to track and run 400 M SSH x 20Scissor Arms x 10Arm Circles (switch direction after 5) x 10Windmills x 10Third Grade Exercise x 10Row x 15Decline Merkins x 20Rows x 15Decline …

Mini-Murph

AO: Lightening rod QIC: StrayCat PAX: FreeLunch, Bob Evans, Steak Knives, Walkman, Danish, Herbie, Steamy Nix, Jellyfish Conditions 45 degrees and dry Warm up SSH x 25Side Lunges x 10Slow High Knees x 10Fast High Knees x 10Third Grade Exercise x 10 Mosey to Field Line up on wall and do 10 hand stand pushups …