AO: thunder
Q: Phlegm
PAX: Oscar, DriveBy, CESS, Adrian, Dog-Faced Gremlin, Kielbasa, Ronda, Magma, Bucket Truck, Grand Canyon
FNGs: None
COUNT: 11
WARMUP: SSH IC x 20, Squats IC x 20, Through the Tunnel IC x 20, Imperial Walkers IC x 20.
THE THANG: TurKEY Stations. First Station is Twinkle Toes (hold Al Gore position with arms out and do calf raises), 2nd is upright rows with Coupons, 3rd is Kraken Burpees (down into plank, then 3 hand release merkins, pop up), 4th Station is E2K (on your six, R Knee up w/foot on ground and L ankle on R knee, do crunch with L elbow to R knee x 10 and reverse/legs knee and repeat x 10), 5th Station is a modified Yoke walk (lunge walk with coupon to courtyard and back). Each station is a 1 minute work out by timer, break 15 seconds and rotate to following stations. Pax completed 5 TurKEY cycles. We ended with Spot’s Plankin slow Merkin of Death.
ANNOUNCEMENTS: Don’t forget 530 convergence at Thunder for Run or Bootcamp on 11/23, Look on Announcements for convergences at BLATT on 11/25, and remember Cold Brew Halfish Marathon, F3 XMAS Party, Tom Tom Foolery in January.
COT: Prayers for responsible choices on Thanksgiving and DriveBy’s sister’s quick recovery.
Q: Phlegm
PAX: Oscar, DriveBy, CESS, Adrian, Dog-Faced Gremlin, Kielbasa, Ronda, Magma, Bucket Truck, Grand Canyon
FNGs: None
COUNT: 11
WARMUP: SSH IC x 20, Squats IC x 20, Through the Tunnel IC x 20, Imperial Walkers IC x 20.
THE THANG: TurKEY Stations. First Station is Twinkle Toes (hold Al Gore position with arms out and do calf raises), 2nd is upright rows with Coupons, 3rd is Kraken Burpees (down into plank, then 3 hand release merkins, pop up), 4th Station is E2K (on your six, R Knee up w/foot on ground and L ankle on R knee, do crunch with L elbow to R knee x 10 and reverse/legs knee and repeat x 10), 5th Station is a modified Yoke walk (lunge walk with coupon to courtyard and back). Each station is a 1 minute work out by timer, break 15 seconds and rotate to following stations. Pax completed 5 TurKEY cycles. We ended with Spot’s Plankin slow Merkin of Death.
ANNOUNCEMENTS: Don’t forget 530 convergence at Thunder for Run or Bootcamp on 11/23, Look on Announcements for convergences at BLATT on 11/25, and remember Cold Brew Halfish Marathon, F3 XMAS Party, Tom Tom Foolery in January.
COT: Prayers for responsible choices on Thanksgiving and DriveBy’s sister’s quick recovery.