AO: Dawnstrike FNGs: None COUNT: 5 WARMUP: SSH IW Catcher’s squat hold Mercans Jelly Rolls Worlds Greatest Stretch Down dog/Up dog Cat cow Bird Dog Squats Mountain climbers Hip thrusts Calf mountain THE THANG: X3 Blocks/bricks Curls Goblet squats Overhead press Kettle bell swings Bench press Bent over rows MARY: 10 inclines 10 declines 15 …
AO: Amble FNGs: None COUNT: 15 WARMUP: THE THANG: We ran to Froman’s, while trying to keep up with SweetTart and BunkBed.
AO: Thunder FNGs: None COUNT: 11 WARMUP: SSH, Thru the Tunnel, Li’l Baby Arm Circles (only one way), hold deep squat THE THANG: Run to park, 1/4 Murph (7 rds) -5 Pull-ups -10 Mercans -15 Squats – Run to gate at top of park & back Run to field, Churchkey Shuffle (5 rds) -10 Burpees …
AO: Amble Q: BunkBed FNGs: None COUNT: 8 THE THANG: footpathapp.com/routes/8c31b4ae-0d1f-4273-b861-c8859ceeb3ea No one ran the correct route lol ANNOUNCEMENTS: Columbia 10 Yr Anniversary 10-08-2022, Bullseye Half Marathon 10-15-2022, Stomp-the-Swamp 08-20-2022 COT:
AO: Dawnstrike FNGs: None COUNT: 4 WARMUP: Originally supposed to be Dealer’s Choice, but the PAX refused and made YHC lead. SSH Imperial Walker Mercans Bird Dogs Cat Cow Hip Thrusts Side plank leg lift Lunge Open /close the gates Knee hugs Heel kicks Frankensteins Mosey Broad jumps Spider-Man push-ups Drop step lunges Crunches Speed …
AO: Thunder FNGs: None COUNT: 7 WARMUP: SSH Imperial Squat Walkers Worlds Best Stretch High plank Hip Thrusts- both legs, right leg, left leg Mercans Side plank hip dips Superman Leg warm up: Knee hugs Quad pulls Open and close the gates Frankensteins Hamstring stretch Mosey Hand release merkins Drop step lunge Flutter kicks Mosey …