03/20/2023 - Other - Undisclosed Location

AO: Other

When: 03/20/2023

PAX:

Number of Pax: 16

Pax Names:

DR Names:

Number of FNGS: 2

FNG Names:

QIC: George Halas


Introduction

Exercises that require partnership, communication, and willingness to try something new

Warm-O-Rama

CoP

  1. Arm circles (small & big)
  2. Scoops
  3. Bkwd lunges (help knees)
  4. Kickers
  5. Core twist – each side
  6. Side straddle hops (Jump Jacks)

 

The Thang

Partner 100 x EACH (15 min)

  1. Military / walk or trot to line (watch curb)
  2. Squat (butt to bench) / walk or trot to line
  3. Lat / walk or trot to line
  4. Bench / walk to line
  5. DONE
    1. Partner arm stretch
    2. Thrusters (or with leg lift)
    3. HOLD squat, Plank
  6. HOLD

Run to middle – Leave coupon

  1. Partner pass 20 x (stand with leg in front)
    1. Leave coupon
  2. Bkwd Run across parking lot (look over shoulder
  3. Skip back HAVE FUN (watch for bkwd)
  4. Partner pass 20 x (stand with leg in front)
    1. Leave coupon
  5. Mosey to knoll

Knoll

  1. Quick feet
  2. Bkwd walk down – slow, stretch
  3. Bkwd fast up
  4. Bkwd walk down – slow, stretch
  5. Bear crawl up
  6. 20 Merkins at top
  7. Bear crawl down
  8. Bear crawl up
  9. 20 bkwd lunges each leg (alternating

6 MoM

  1. Core
    1. LBCs
    2. Bonnie Blair
    3. Side plank IF warm
  2. Partner – quad
  3. Count off
  4. Name o rama
  5. Announcements

 

Circle of Trust

Ukraine – queen box spring and bed needed for Ukrainian family/neighbors less than 0.5 mi from where we kneel now!

Naked Man Moleskin

The new site is growing!

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