AO: dawnstrike
Q: Phlegm
PAX: Oscar, Snowflake, Fallout, Lobstah, Bindi, Betamax, Fabio, Rexy
FNGs: None
COUNT: 9
DISCLAIMER
WARMUP: SSH, Imperial Walkers, TTT, Windmills, squats, open the gate, close the gate lunge walk. Alternating Superman and freestyle swimkicks. Merkins. Mosey to blocks. Goblet squats, Rows, Overhead presses OYO. Pair up and decline merkins on your partner’s plank, wheelbarrow plank partner to block 15 feet away and they do 10 block merkins, both crab walk back and switch positions with partner and repeat.
THE THANG: Goblet squats, Rows, OVerhead press OYO, Flutter presses, Lunge walk with blocks, then Rifle carry blocks back to their home. Run, Burpees, LBAC’s, Raise the roof, Run, Burpees, Chaser LBC’s, Hip thrusters, Monkey Humpers, Run back to Hollywood squares, SSH/Diamonds 3 rounds, Step ups, calf mountain. Oscar stretches. Ultimate Frisbee. Highlights were multiple turnovers, Rexy got an assist, Fabio caught at least 2 long bombs.
:alert: ANNOUNCEMENTS :alert: : Sign up for Family F3 day, come to Q School at Dawnstrike next week if you can. Prayers for Cess’s Mom, Teddy’s Family.
COT: Go Liverpool.
Q: Phlegm
PAX: Oscar, Snowflake, Fallout, Lobstah, Bindi, Betamax, Fabio, Rexy
FNGs: None
COUNT: 9
DISCLAIMER
WARMUP: SSH, Imperial Walkers, TTT, Windmills, squats, open the gate, close the gate lunge walk. Alternating Superman and freestyle swimkicks. Merkins. Mosey to blocks. Goblet squats, Rows, Overhead presses OYO. Pair up and decline merkins on your partner’s plank, wheelbarrow plank partner to block 15 feet away and they do 10 block merkins, both crab walk back and switch positions with partner and repeat.
THE THANG: Goblet squats, Rows, OVerhead press OYO, Flutter presses, Lunge walk with blocks, then Rifle carry blocks back to their home. Run, Burpees, LBAC’s, Raise the roof, Run, Burpees, Chaser LBC’s, Hip thrusters, Monkey Humpers, Run back to Hollywood squares, SSH/Diamonds 3 rounds, Step ups, calf mountain. Oscar stretches. Ultimate Frisbee. Highlights were multiple turnovers, Rexy got an assist, Fabio caught at least 2 long bombs.
:alert: ANNOUNCEMENTS :alert: : Sign up for Family F3 day, come to Q School at Dawnstrike next week if you can. Prayers for Cess’s Mom, Teddy’s Family.
COT: Go Liverpool.