AO: The Rig
QiC: Gronkins
Pax Count: 7
Pax List: Buttercup, Chuckie, Gronkins, Happy Trees, Jumbo, Martina, Smalls
FNG Count: 0
Downrange:
Warm up:
- 10 Merkins
- 15 Mountain Climbers
- 10 Stone Mountain Pushups
- 15 Weed Pickers
- 10 Squats
- 15 Imperial Walkers
The Thang:
- Mosey to the tennis courts
- Upper Body
- 2 minutes of merkins –> bear crawl to first court line & mosey back
- 2 minutes of mountain climbers –> bear crawl to second court line & mosey back
- 2 minutes of stone mountain pushups –> bear crawl to third court line & mosey back
- 2 minutes of superman –> bear crawl to second court line & mosey back
- 2 minutes of plank, rotation –> bear crawl to first court line & mosey back
- Lower Body
- 2 minutes of squats –> lunge walk to the first court line & mosey back
- 2 minutes of side lunges –> lunge walk to the second court line & mosey back
- 2 minutes of L-sits (60 seconds each leg) –> lunge walk to the third court line & mosey back
- 2 minutes of elephant walk (60 seconds each leg) –> lunge walk to the second court line & mosey back
- 2 minutes of bear squats –> lunge walk to the first court line & mosey back
- Upper Body
- Mosey back to the flag
- 25 Flutter Kicks
CoT:
Thankful prayers for Jumbo’s wife & her getting some much need sleep. General prayers for PAX and community leadership.