AO: The Beach
QiC: Bubbles
Pax Count: 4
Pax List: Bleeder, Bubbles, Pappy, Soft Hands
FNG Count: 0
Downrange:
Warm up:
ssh, imperial walker, tempo merkin, glute bridge, Floyd mayweather, little baby arm circles
The Thang:
Mosey to ropes, 11’s merkins and inverted rows. Mosey back to field for:
Core circuit:
20 glute bridges IC
Single leg glute bridges 10 each leg IC
20 dead bugs IC
Elbow plank 30sec
Three point plank, 20 sec each leg
Side plank, 30sec each side
Mosey to benches, 11’s dips and squats
Core circuit from above again
Lunges up ramp to volleyball court (Al gore while waiting) then back to parking lot for CoT.
CoT:
Speed for Need has a race coming up in Brookhaven and needs volunteers to run and push the racers. Contact soft hands for more details.
Prayers for pappy’s neighbor’s son, who was hit above the eye with a baseball and needed emergency surgery.