Date: 2023-11-30
AO: edge_of_reason
Q: Chef
PAX: Quip, Card Shark
FNGs: None
COUNT: 3
WARMUP:
20cc ssh
20cc grass grabbers
20cc hairy Rockettes
Static Stretches:
- Across arm stretches
THE THANG:
1) Four Corners - lunge across end zone, 10 burpees, sprint down field, 10 squats, lunge across end zone, 10 burpees, sprint down field, 10 squats
2) Harley Quinn's (up to 40) with LBCs and Bonnie Blair's. Then SSHs and calf raises. Two exercises are needed each round, Exercise A is performed on yardage that starts with odd number and Exercise B on yardage that starts with even number). Rounds consist of PAX starting on the end line, PAX run to the 10yd line, perform 10 reps of Exercise A, run back to baseline, Run to 20yd line and perform 20 reps of Exercise B, run back to baseline, 30yd= 30reps Ex A and so forth.
3) DMC - Duck walk to the 10 yard line, 5 merkins, reverse bearcrawl back to goal line. Repeat to the 20. In the future we could go on to the 30, 40 and 50 yardlines increasing # of merkins by 5! Duckwalk-Merkin-Reverse Bearcrawl.
MARY:
10cc Flutter kicks
10cc Hello Dollys
10cc American Hammers
Planks circuit
ANNOUNCEMENTS:
None this week
COT:
- The father of a good friend of CardShark passed away, prayers for his friend and family. - Praise for Quip's promotion and a good visit with family.
- Praise for safe travels for Chef and family to Turkey and WI. Prayer for wisdom in deciding should a job offer come through.
No comments:
Post a Comment