USA Women’s Rugby Chat

AO: woodshed
Q: Silent Bob
PAX: Kenny G, Pondo, Silent Bob
FNGs: None
COUNT: 3
WARMUP:
– Side Straddle Hops
– Imperial Walkers
– Grass Pickers
– Windmill
– Arm Circles
– Merkins

THE THANG:
– Mosey to brick cage for coupons
– Cusack to circus
– Take a lap
– Calf Raises x50
– Goblet Squats x20
– Curls, Overhead Presses, Tricep Extensions, Napalms x15 each
– Take a lap
– Calf Raises x50
– Big Boy Sit-ups x20
– Kettlebell Swings w/ block x20
– Chest Presses x20
– Take a lap
– Calf Raises x50
– American Hammer (in cadence)
– Flutter Press (in cadence)
– Blockees x10
– Take a lap
– Teddy Rocks x10
– Teddy Rolls x10 each side
– Cusack back to brick cage
– Mosey back to AO

:alert: ANNOUNCEMENTS :alert: :
8/10 – Q School at dawnstrike, 0600
8/17 – F3 Family Fun Day at Millrace Rapid, 0700