- QIC: wingman
- Pax: Chopper, Madison, super trooper, the-maul, Wingman
Here’s what we’re gonna do
DATE: 2023-01-25 AO: -Maul Q: kirby PAX: Chopper, madison, wingman, super trooper FNGs: None COUNT: 5
WARMUP: There was no warmth with the wind. THE THANG: Run to Heaven and Hell to get out of wind. Do warmup there 20X Canadian SSH. 10 Hand release merkins 10 jump squats. 10 RDLs each leg 9 Hand Release and 9 jump squats. 20 low slow squats in cadence three 8 Hand Release and jump squats.
Backwards run to end of deck do 10 Hand Release then sprint back for 10 jump squats. repeat 3 times and on the 4th run up stairs and back down ramp. Lung walk forward with twist to lead leg side half way and reverse lunge the other half with an opposite trailing leg arm stretch. Thanks Chopper for clarification. Do a mini Dora 1-2-2 with tram 100 big boy 200 ssh 200 jump squats. Reverse lunge walk up the stairs to light and mosey back. We saw a runner in the distance but it wasn’t Odd Job it was Goonie running away from doing a core workout. MARY: Back to launch to find dry pavement we did 4 rounds of Mary. Dying cockroachs Air humpers Heals to Heaven Slow dolly ANNOUNCEMENTS: BLOOD drive COT: prayers for Kai and Mitch. Thanks for the Take out Madison. Message of the day. Find someone to bring out. We are the outliers of Fitness there are plenty who need help. Also Wingman is 42 acorrding to his medical website 🤔
WARMUP: There was no warmth with the wind. THE THANG: Run to Heaven and Hell to get out of wind. Do warmup there 20X Canadian SSH. 10 Hand release merkins 10 jump squats. 10 RDLs each leg 9 Hand Release and 9 jump squats. 20 low slow squats in cadence three 8 Hand Release and jump squats.
Backwards run to end of deck do 10 Hand Release then sprint back for 10 jump squats. repeat 3 times and on the 4th run up stairs and back down ramp. Lung walk forward with twist to lead leg side half way and reverse lunge the other half with an opposite trailing leg arm stretch. Thanks Chopper for clarification. Do a mini Dora 1-2-2 with tram 100 big boy 200 ssh 200 jump squats. Reverse lunge walk up the stairs to light and mosey back. We saw a runner in the distance but it wasn’t Odd Job it was Goonie running away from doing a core workout. MARY: Back to launch to find dry pavement we did 4 rounds of Mary. Dying cockroachs Air humpers Heals to Heaven Slow dolly ANNOUNCEMENTS: BLOOD drive COT: prayers for Kai and Mitch. Thanks for the Take out Madison. Message of the day. Find someone to bring out. We are the outliers of Fitness there are plenty who need help. Also Wingman is 42 acorrding to his medical website 🤔
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