AO: thunder
Q: SweetTart
PAX: Froman, Spot, Oscar, Phlegm, Bucket Truck, Billy Bob, Costanza, Fallout, Huffy, Snowflake, Insanity, Pinkman, Kielbasa
FNGs: None
COUNT: 14
WARMUP:
Side straddle hop, imperial walkers, through the tunnel, little baby arm circles
THE THANG:
lap of the field stop at courtyard
Q: SweetTart
PAX: Froman, Spot, Oscar, Phlegm, Bucket Truck, Billy Bob, Costanza, Fallout, Huffy, Snowflake, Insanity, Pinkman, Kielbasa
FNGs: None
COUNT: 14
WARMUP:
Side straddle hop, imperial walkers, through the tunnel, little baby arm circles
THE THANG:
lap of the field stop at courtyard
reps are 11 run across field
16 run
23 run
Exercises:
stepups and calf raises
freedom twists and dry docks
x factor and hip thrust
in & outs and merkins
wall sits for the 6 each round
Lap of track stop in field
Plank series:
high plank, up downs, teddy rolls
5 burpees
low plank, hip dips, leg raises
5 burpees
Stretching: worlds greatest stretch, thoracic extension, down dog to up dog and/or cobra, finish with stargazers
ANNOUNCEMENTS:
Big week next week! Check announcements for times and locations.
Cold Brew Half
Xmas Party
Tom Tom Foolery
COT: Prayer to be agents of peace in the world, recognize the abundance of our gifts and generously give to others and advocate for equity.