Date: 2024-07-15
AO: hamilton
Q: 2 percent
PAX: Legacy, Jag, Flipper, Bush, AI, Traveler, Goldfish
FNGs: None
COUNT: 8
WARMUP: SSH; Imperial Walkers; Hill Billy's; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; World's Greatest Stretch.
THE THANG: PAX alternated between 3 rounds of pull ups (max effort) and the following audience participation exercises: Dips, jump overs, toe taps, Diamond merkins raising opposite leg/arm
Back to the field for some coupon work with an emphasis on hip strength & balance: 2 rounds:
· Calf raises single leg – 10 reps each leg
· Squats w/ coupon- 10
· Single leg step ups – 10 reps each leg
· Single leg Sidestep ups -10 reps each leg
· Single leg hip raises (tap at the ground) – 10 reps each leg · 2x Glute bridge with leg out straight 20 second hold · Glute bridge with coupon - 10 reps
· Side raises - hold for 3 seconds - 10 reps each leg
· Stand on one leg with coupon - pass coupon between hands - 10 reps each leg · Standing side leg raises - 10 reps each leg
2 rounds:
· Curls - 20
· Pull throughs- 10 IC
· Alternating merkins - 10 OYO
· Skull crushers - 10 IC
· Coupon Swings - 10 OYO
MARY: Nolan Ryan's
ANNOUNCEMENTS: 9/11 stair climb + overnight ruck, Ruck 'n Float 8/3, See @YardSale's post for the UNICEF fundraiser
COT: We hold a lot of tension in our hips and there are a lot of muscles and tendons that connect from the hip down. Important to strengthen and stretch these in order to help stay healthy and injury free.
Tags: hamilton, Legacy, Jag, Flipper, Bush, AI, Traveler, Goldfish
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