AO: dawnstrike
Q: Phlegm
PAX: Oscar, Betamax, Poutine, Snowflake, SweetTart, Fallout
FNGs: None
COUNT: 7
WARMUP: SSH x 20, Imperial Walker x 20, Hillbillies x 20, Through the Tunnel x 10. Open the gate walk, Close the gate Walk, Frankenstein walk, High knees. Mosey to block depot.
THE THANG: Halloween movie references. Blockees x 9, flutterkick press with blocks x 12, Thrusters x 9, dolly presses with blocks x 12, Rows with blocks x 20, Goblet squats x 20. Mosey to Shandon Methodist courtyard for Merkins IC x 10, Supermans, and flutter kick on bellies and remembering one’s own conception. Mosey up Adger , squats x 20, chaser LBC’s, six inches. Indian Run to Adger and Devereaux, LBAC forward x 20, LBAC backward x 20, Raise the Roof x 30 and then down in planks for Spot’s Plank slow Merkin of Death (slow down count x 10, hold 5 seconds, slow up count x 10, recover). Indian Run towards daly, pause for Merkins IC x 10, FM x20, six inches, Indian Run to Daly and Devereaux and do Merkins IC x 10, Spot LBC’s x 20, Monkey Humpers IC x 20, 5 Burpees OYO. Indian run Down Daley towards Millwood. Grab some wall and do 25 dips OYO, 25 incline merkins oyo, Flutterkicks IC x 10. Mosey back to square in front of Dreher, Merkins IC x 10, Twinkle Toes IC x 20, Calf raise mountain 10 on 1st step, 20 on 2nd step, 30 on 3rd step. Oscar finishes with stretches.
ANNOUNCEMENTS: Sign up for Yoga at Citadel Park tomorrow and bring your M if possible at 3:30.
COT: Prayers.
Q: Phlegm
PAX: Oscar, Betamax, Poutine, Snowflake, SweetTart, Fallout
FNGs: None
COUNT: 7
WARMUP: SSH x 20, Imperial Walker x 20, Hillbillies x 20, Through the Tunnel x 10. Open the gate walk, Close the gate Walk, Frankenstein walk, High knees. Mosey to block depot.
THE THANG: Halloween movie references. Blockees x 9, flutterkick press with blocks x 12, Thrusters x 9, dolly presses with blocks x 12, Rows with blocks x 20, Goblet squats x 20. Mosey to Shandon Methodist courtyard for Merkins IC x 10, Supermans, and flutter kick on bellies and remembering one’s own conception. Mosey up Adger , squats x 20, chaser LBC’s, six inches. Indian Run to Adger and Devereaux, LBAC forward x 20, LBAC backward x 20, Raise the Roof x 30 and then down in planks for Spot’s Plank slow Merkin of Death (slow down count x 10, hold 5 seconds, slow up count x 10, recover). Indian Run towards daly, pause for Merkins IC x 10, FM x20, six inches, Indian Run to Daly and Devereaux and do Merkins IC x 10, Spot LBC’s x 20, Monkey Humpers IC x 20, 5 Burpees OYO. Indian run Down Daley towards Millwood. Grab some wall and do 25 dips OYO, 25 incline merkins oyo, Flutterkicks IC x 10. Mosey back to square in front of Dreher, Merkins IC x 10, Twinkle Toes IC x 20, Calf raise mountain 10 on 1st step, 20 on 2nd step, 30 on 3rd step. Oscar finishes with stretches.
ANNOUNCEMENTS: Sign up for Yoga at Citadel Park tomorrow and bring your M if possible at 3:30.
COT: Prayers.