AO: Terminus
QiC: Smalls
Pax Count: 7
Pax List: Buttercup, Flathead, Gates, Gronkins, Happy Trees, Martina, Smalls
FNG Count: 0
Downrange:
Welcome Flathead, a transplant from F3 Macon who is moving in today.
Warm up:
SSH, Hillbillies, Imperial Walkers, Merkins, all IC
Arm Circles OYO
The Thang:
Mosey across the meadow to the stairs on the south side of the rock pile for some footwork drills on the stairs, 40 seconds on, 20 seconds rest
- Bunny hop up 1 stair, down 1 stair
- Bunny hop up 2 stairs, down 1 stair
- Toe taps, 1 step gap
- Single leg side hop left leg, up 1 step, down 1 step
- Single leg side hop right leg, up 1 step, down 1 step
- Ski Jumps (jump up as many stairs as possible) then do it again, again,…
Mosey to active oval for 4 laps with stops for some back/core focused exercises
- At the stairs on the north end, sitting up, hold legs 6 inches up for 30 sec
- At monkey bars, hold pull up top position for 30 sec
- At workout equipment, leaning back single arm rows 10 each side OYO
- At flagpole, Back elbow plank holds for 30 sec
Mosey back to flag for round robin Mary.
CoT:
Glad to have Flathead join us this morning, and several regulars back from vacation.
Naked Man Moleskin:
Lots of new exercises that need names…