AO: battle
Q: Misfire
PAX: CESS, Dog-Faced Gremlin, Spot, Big Worm, Misfire
FNGs: None
COUNT: 5
DISCLAIMER
WARMUP: 5 SSH inch worm merkins x 5; lots of soccer stretching- work those hammies!
THE THANG: mosey to Falcon Dr hill
– 1st round of abs of steel
– 10 big boys, 10 Russian twists 2 Ct, 10 LBCs; then 9 of all, etc down to 1 of all
– Stop after round of 6 for 20 deep squats and repeat at the end
– Hill sprints – 4 short and 2 long, each time down going backwards
– 10 hand release Merkins
mosey to Florawood hill
– repeat all :arrow_up:, but change abs to 10 iron cross and 10 spot LBCs down to 1
mosey to Dalloz hill across Forest
– repeat all :arrow_up:, but change abs to 10 giggling nibblers both sides and 10 ray charles down to 1
return back to COT
– 3 stops for 10 hand release merkins to get to 50
– More hamstring stretches
:alert: ANNOUNCEMENTS :alert: : see slack
COT: :ballot_box_with_check:
Q: Misfire
PAX: CESS, Dog-Faced Gremlin, Spot, Big Worm, Misfire
FNGs: None
COUNT: 5
DISCLAIMER
WARMUP: 5 SSH inch worm merkins x 5; lots of soccer stretching- work those hammies!
THE THANG: mosey to Falcon Dr hill
– 1st round of abs of steel
– 10 big boys, 10 Russian twists 2 Ct, 10 LBCs; then 9 of all, etc down to 1 of all
– Stop after round of 6 for 20 deep squats and repeat at the end
– Hill sprints – 4 short and 2 long, each time down going backwards
– 10 hand release Merkins
mosey to Florawood hill
– repeat all :arrow_up:, but change abs to 10 iron cross and 10 spot LBCs down to 1
mosey to Dalloz hill across Forest
– repeat all :arrow_up:, but change abs to 10 giggling nibblers both sides and 10 ray charles down to 1
return back to COT
– 3 stops for 10 hand release merkins to get to 50
– More hamstring stretches
:alert: ANNOUNCEMENTS :alert: : see slack
COT: :ballot_box_with_check: