AO: The Rig
QiC: TBR
Pax Count: 14
Pax List: Belieber, Buttercup, Frizzle, Full House, Gates, Jumbo, Shiba, Smalls, Spacelaw, String Cheese, Swag, Swiss Miss, TBR, Vertigo
FNG Count: 1
Downrange:
Warm up:
SSH, High knees, Weed picker, Low slow squats, Arm circles, Mountain climbers, Shoulder taps, Any other stretches
The Thang:
Short mosey to tennis court
@Tennis Court
Split into two circles
Push up ring of fire clock wise
End with # of participants push-ups (15)
Push up counter clockwise
End with # of participants push-ups (15)
Short mosey to middle school
@MLK Middle School
Wall jumps (3x – 10), sprint to canopy, back peddle length of canopy, sprint back
Tricep dip (3x – 10), sprint to canopy, lunge walk length of canopy, sprint back
Squat jump (3x – 10), sprint to canopy, bear crawl length of canopy, sprint back
Bonnie blair’s (3x -10) sprint length of canopy
Spread out along stairs to work calves
Both legs (10), L leg (10), R leg (10), Toes pointed in (10), Toes pointed out (10), Both legs (10)
Short mosey back to start
@Rig parking lot
Freddy mercury (10), LBCs (10), American Hammer (10), Leg lifts (10), Flutter Kicks (10), Ankle Grabbers (10)
CoT:
Announcements:
Lots of races coming up – sync up with Jumbo to learn more
Convergence taking place Saturday 1/28 in Dunwoody, lots of fellowship – come join (see Slack for details)
Prayers:
Vertigo: induction taking place for baby, prayers for healthy arrival and smooth process for Natalie
Jumbo: Finn has pneumonia, prayers for speedy recovery
Gates: wife’s aunt (Susan) has COVID, prayers for speedy recovery