• When: 2022-01-18
  • QIC: Bindi
  • The PAX: Stretch, Wally, Focker, Zima, Bindi


Full Body Work

Conditions: Clear and cold 30 degrees

The Warmup:

20 SSH IC

20 Imperial Walkers IC

20 Frankenstein’s

10 LBAC front IC

10 LBAC back IC

Hamstring Stretch 30 seconds

 

The Thang:

1 lap around football field

@ Picnic area

Abs:

50 flutter kicks IC

40 X Factors oyo

30 Lbc’s oyo

20 Iron Crosses oyo

10 hold 6 inches ring of fire

upper body:

Mosey to pull up bars

10 pull ups

Back to picnic area

25 regular merkins oyo

25 wide arm merkins oyo

25 Dips oyo

10 more pull ups

1 lap around football field

lower body:

100 Squats

20 step ups 

20 lunges

lap around football field

count o rama 

Name o rama

Socially distant bom

prayer

 

 

 

 

 

 

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