11.21.22 Jackpot

AO: Lavafield QIC: Leprechaun PAX: Goon, Herbie, Walkman, Red Curry, Stray Cat, Sunshine Conditions: dry, and cool Warm up Side straddle hope Leg walkers, from ground Air squats 3rd graders Follow the leader, jog, r/l gallop, high knees, butt kickers The Thang 7 Decline Shoulder press 14 Jump Squats Bear crawl down 21 Mountain Climbers …

10.29.22 Five and Dime

AO: Lavafield QIC: Leprechaun PAX: Goon, Danish, Slash, Blue Steel, Steamy Nix Conditions: wet, rainy, and cool Warm up Side straddle hope Arm circles- forward/back Windmills 3rd graders Monkey Humpers Toy Soliders Inch worms with 1,2,3,4,5 merkins Bear Crawl back The Thang 20 minute AMRAP 10 Thrusters 10 Coupon Swings 10 Deadlifts 10 Front Squats …

10.27.22 – 1000

AO: Oakery QIC: Ghost PAX: Goon, Output, Revolution Conditions 50s and dry Warm up 20xIC SSH 10xIC Imperial Walkers 10xIC Scissor Arms 8xOYO front leg swings each leg 8xOYO side leg swings each leg calf raises x20s each side 10xIC Daisy Pickers calf raises x20s each side Mosey around parking lot, pickup coupons, and go …

10.25.22 – 11zies

AO: Oakery QIC: Ghost PAX: Goon, Output Conditions 50s and dry Warm up 20xIC SSH 8xOYO front leg swings each leg 8xOYO side leg swings each leg 10xIC Daisy Pickers 10x IC halos calf raises x20s each side Mosey around school Stop for wall sit with shoulder work pickup coupons return to flagpole The Thang …

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 …