AO: Shadow
QiC: Ricochet
Pax Count: 19
Pax List: BiBo, Big Apple, Curveball, Dunder, DYN-O-MITE!, Gold Bond, Mossad, Radar, Ricochet, Rum Runner, Saltlick, Scout, Seles, Suds, Sunshine, Wreck-It Ralph
FNG Count: 0
Downrange: sonic, wild thang
Warm up:
SSH x 20
Imperial Walker x 20
Windmill x 20
Slow squats x 20
Sun salutation sequence
The Thang:
Run to the cul de sac.
Partner circuit #1 (tempo) 10 minutes
tempo merkins (3,2,1)
split tempo squats on one leg and then other leg
run up hill and back
Bear crawl across side of school
Partner circuit #2 (tempo) 10 minutes
tempo stone mountain shoulder press x 10
modified ABC x 10
Freddie mercury x 10
other partner runs around circuit
Inch worm to top of hill with crabwalk x 10 repeat
Sideplank hip dip x 10, flip jack
Mary O Rama (Go around and pick)
Partner circuit #3 (tempo) 10 minutes
bear crawl position booyah (straight flat back like trying to balance cup of coffee) x 10
reverse lunges while crunched x 10
run around and meet your partner
CoT:
Thoughts and prayers for Pete, Radar’s daughter’s father in law who had a liver transplant. Prayers for Diablo’s family.
We gave curveball’s son the new name Wild Thang, Seles contributed name.
Thank you to Curveball for taking us out.