• When: 2022-08-04
  • QIC: Oscar
  • The PAX: Fallout, Insanity, Spot, Oscar, Escrow, Phlegm, Bucket Truck


Planks for the Explosive Split Squats!

AO: Thunder
FNGs: None
COUNT: 7
WARMUP:
SSH
Imperial Squat Walkers
Worlds Best Stretch
High plank
Hip Thrusts- both legs, right leg, left leg
Mercans
Side plank hip dips
Superman

Leg warm up:
Knee hugs
Quad pulls
Open and close the gates
Frankensteins
Hamstring stretch

Mosey
Hand release merkins
Drop step lunge
Flutter kicks

Mosey to Emily Douglas
THE THANG:
2 rounds
At the playground:
5 full hang pull-ups
10 incline Mercans
10 decline Mercans
15 dips
20 Box crunches
25 single count flutter kicks
30 second high plank

Bear crawl to the light
Mosey to the amphitheater.

5 box jumps x3 levels
5 Explosive Bulgarian split squats each leg x2 levels
Run back to playground and plank for 6

MARY:

Hello Dollys
Rosalitas
Box cutters
Speed skaters
Jailbreak
Ring of fire x5
ANNOUNCEMENTS:
Aug 25 Thunder AOQ handoff
October 8 F3 Columbia 10 year anniversary
COT: prayers for Fallout’s boy, George and Escrow’s friend’s baby (Camp Cole Director)

Early happy birthday to our man, Spot! 49 on Aug 5th!!!

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