AO: Sandlot
Q: Coin Flip, Ruby
PAX: Ruby
FNGs: None
COUNT: 2
WARMUP:
the usual – SSHs, TTHs, IWs, Abe Vigodas, all x 15, LBACs – forward, backwards, seal claps, OHPs, Michael Phelps all x 10 each
THE THANG:
Crawl across soccer field –
Bear crawls – 20 paces, 20 big boys
Crab Walk – 20 paces, 20 v- ups
Fiddler crab right – 20 paces, 20 gas pumpers
Fiddler crab left – 20 paces, 20 LBCs
Bear crawls – 20 paces
Coupon work- 2 rounds
Clean & Press x 20
Curls for girls x 20
Renegade rows (w/bricks) x 20
Gorilla shuffle across 1 parking space x 20
Bent over rows x 20
Tricep press x 20 (w/ bricks)
Chest press x 20
Goblet squats x 20
Incline,decline, regular Merlin’s x 10 each
10 burpees
10 flutters x 4 count
10
Iron crosses
MARY:
ANNOUNCEMENTS:
Sawmill convergence – Sat 10/28
Sandlot 9 yr anniversary- Sat 11/3
F3 Cola-Greenwood-Waxhaw event – Sat 11/12
COT:
“Attitude of gratitude”
Q: Coin Flip, Ruby
PAX: Ruby
FNGs: None
COUNT: 2
WARMUP:
the usual – SSHs, TTHs, IWs, Abe Vigodas, all x 15, LBACs – forward, backwards, seal claps, OHPs, Michael Phelps all x 10 each
THE THANG:
Crawl across soccer field –
Bear crawls – 20 paces, 20 big boys
Crab Walk – 20 paces, 20 v- ups
Fiddler crab right – 20 paces, 20 gas pumpers
Fiddler crab left – 20 paces, 20 LBCs
Bear crawls – 20 paces
Coupon work- 2 rounds
Clean & Press x 20
Curls for girls x 20
Renegade rows (w/bricks) x 20
Gorilla shuffle across 1 parking space x 20
Bent over rows x 20
Tricep press x 20 (w/ bricks)
Chest press x 20
Goblet squats x 20
Incline,decline, regular Merlin’s x 10 each
10 burpees
10 flutters x 4 count
10
Iron crosses
MARY:
ANNOUNCEMENTS:
Sawmill convergence – Sat 10/28
Sandlot 9 yr anniversary- Sat 11/3
F3 Cola-Greenwood-Waxhaw event – Sat 11/12
COT:
“Attitude of gratitude”