AO: #ao_lightningrod
Q: @Stray Cat (Portland, OR)
PAX: @Red Curry @Rip @Sketch , Ratchet
FNGs: 1 Ratchet
COUNT: 5
WARMUP:
SSH x 20IC
Toy Soldiers x 10 IC
Third Grade x 10 IC
Halos x 10 IC
Forward Arm Circles x 5 IC
Backward Arm Circles x 5 IC
Jane Fondas x 10 IC (both sides)
Mosey to Field
Rows x 25 IC
Decline Merkins x 25 IC
Rows x 15 IC
THE THANG:
Killer B’s:
Line up on end zone
10 yds broad jump
10 burpees
10 Bonnie Blairs (HC)
10 Big Boys
Repeat above 3x
Bear Crawl back
Repeat until out of time
MARY:
Rows x 15 IC
LBCs x 40 IC
Flutter Kicks x 30 IC
Big Boys x 25 IC
Superman Hold 30 IC
Mosey back to Lightning Rod
ANNOUNCEMENTS:
COT:
I’m struggling with some internet addiction. We had a lot of mumble chatter about this. Generally people recommend technology to limit access and turning off notifications. I’m going to try this and maybe make a GO30 in September.
StrayCat out
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