AO: The Oakery
QIC: Ghost
PAX: Output, Deacon, Fishman
Conditions
50ish degrees, dry
Warm up
SSH x 20IC
side reaches x 10IC
world’s greatest stretch
Mosey around parking lot loop once then to back of school
Wall sit while doing 8 each IC of cherry pickers, shoulder press, seal claps, overhead claps, and arm circles
The Thang
9 exercises (40 seconds each) each followed by a 20 second rest/walk.
- merkins
- high knees side shuffle
- shoulder shrug – 20s each side
- reach around plank – 20s each side
- coupon shoulder press
- coupon row – 20s each side
- flutter kicks
- squat thrust – 20s each side
- run
6MoM
leg lifts x20 IC
box cutters x10 IC
freddiez x10 IC
CoT
Just checked in with everyone to see how people are doing. If they have prayer requests or things they are grateful for.
Ghost out
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