10/3/22 – Snoredom

Pax Danish, Free Lunch, Goon, Kiwi Warm up Mosey with stretches along the way. Finish with world’s greatest stretch. Beatdown Tabata – 45 secs on, 15 secs off 7 sets of: Merkins Dips High plank Leg lifts Bonnie Blairs Bear crawl/Crawl bear EMOM Frozen Freddies Flutter kicks Flutter jacks CIRCLE OF TRUST What’s your motivation? …

09.28.22 Strength Training

AO: Lavafield QIC: Leprechaun PAX: Goon, Free Lunch Conditions: cool and dry Warm up Mosey Warmup Side straddle hope Arm circles- forward/back Halos or conductors 3rd graders Monkey Humpers Deep lunge with rotation Good mornings The Thang Strength 20 Alternating pistols 10 each leg 20 Box jumps 20 Speed skaters 20 Bonnie Blair’s easy count …

Of Mullets and Men

AO: Lightning Rod Weather: 62, overcast, no wind Q: Jellyfish PAX: Goon, Herbie, Alimony from SEA, Diablo from ATL Warmups Slow high knees 20xSide shuttle hop 15xDaisy pickers 5 count each legHalos - 10x The Thang: Partner up at the front doors of the school.Rifle carry coupon round statue.Squat until partner returns. Switch.Repeat 4 times. …

09.08.22 Core-y Arms

AO: Oakery QIC: Deacon PAX: Dad Joke, Fireman, RAM, Revolution, Ghost Conditions 60 degrees and dry. Warm up Sun Salutation Stretch 7x IC Reachers 7x IC Windmills 14x IC Arm Circles 7x IC Halos 7x IC Hip Circles 1 minute Falmingos each side The Thang Mosey to coupon area 30 seconds on/15 seconds off (2 …