AO: thunder
Q: Phlegm
PAX: SmokeScreen, Insanity, Bucket Truck, Oscar, Snowflake, Jabberwocky, Frogger, Brady (Raleigh), Rufus
FNGs: None
COUNT: 10
DISCLAIMER
WARMUP: World’s greatest stretch, SSH IC, Through the Tunnel, Imperial Walkers, Windmills. Run a lap.
THE THANG: Circle up in grass, High knees x 10, diamond merkins x 5 (rinse and repeat x 3), Twinkle toes, monkey humpers, slow fast hip thrust, and flutterkicks.
Dori: partner up. Partner 1 runs, Partner two exercises for a total of the following: 100 Mercans, 150 American Hammers, 200 squats, 250 LBC’s, and 300 Raise the Roof. Boat and Canoe on planters. Mosey to parking lot, half way down the lanes. Welsh Dragon back to the flag! Four count bear crawl with 1 mercan, 1 plank jack, and 1 shoulder tap rep; continue 4 count bear crawl but reps for exercises go up by 1 everytime. Circle up and do SSH, LBAC’s, and Freddy Mercuries.
:alert: ANNOUNCEMENTS :alert: : Sign for Family Fun day and try to come to convergences on 8/27 for Thunder’s 11th Anniversary, and 8/29 at Woodshed.
COT: Prayers for Arson’s friend in Savannah and their family. Reach out to those you haven’t seen in a while.
Q: Phlegm
PAX: SmokeScreen, Insanity, Bucket Truck, Oscar, Snowflake, Jabberwocky, Frogger, Brady (Raleigh), Rufus
FNGs: None
COUNT: 10
DISCLAIMER
WARMUP: World’s greatest stretch, SSH IC, Through the Tunnel, Imperial Walkers, Windmills. Run a lap.
THE THANG: Circle up in grass, High knees x 10, diamond merkins x 5 (rinse and repeat x 3), Twinkle toes, monkey humpers, slow fast hip thrust, and flutterkicks.
Dori: partner up. Partner 1 runs, Partner two exercises for a total of the following: 100 Mercans, 150 American Hammers, 200 squats, 250 LBC’s, and 300 Raise the Roof. Boat and Canoe on planters. Mosey to parking lot, half way down the lanes. Welsh Dragon back to the flag! Four count bear crawl with 1 mercan, 1 plank jack, and 1 shoulder tap rep; continue 4 count bear crawl but reps for exercises go up by 1 everytime. Circle up and do SSH, LBAC’s, and Freddy Mercuries.
:alert: ANNOUNCEMENTS :alert: : Sign for Family Fun day and try to come to convergences on 8/27 for Thunder’s 11th Anniversary, and 8/29 at Woodshed.
COT: Prayers for Arson’s friend in Savannah and their family. Reach out to those you haven’t seen in a while.