1000007790

Cozy Bed Season

/in /QIC:
PAX: , ,

FNGs: none

Warm Up: SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fozio ATM Circles, Seal Claps, Overhead Claps

The Workout: Moseyed over to the rock pile and grabbed a medium rock. Exercises were curls for the girls, triceps, ground pounders, ruh rohs and squats. 25 each. We then bear crawled and pushed our rocks to the other side. Same exercises, bear crawl / rock push back. Same exercises one more time, then returned our rocks.

We then moseyed over to the amphitheater. People’s Chair, 20 count x3. Urkins x15. Dips x15. Repeat all of that 2 more times for a total of 3 rounds.

Indian-run around the soccer field back to start.

Mary: Popcorn Mary, twice around.

Announcements: Holly Fest sign up, learn CPR

Prayer: Clunker’s daughter, Davis’s family

Some football. Some rocks

/in /QIC:
PAX: , , , ,

FNGs: None

Warm Up: Good Morning, WMH, SSH, Arm circles, Seal Clap, Overhead Clap

The Workout:
Football Passes. 3 Rounds 

Single Line. Single PAX ran a route. Caught pass from another PAX second in line. Then did 20 squats. PAX waiting in line did Hallelujahs.

Rock Work: Big Rock 3 rounds

Curlc, Triceps, Around the World, Deadlift, Single Leg Deadlift, Wonder Bra

Two Small Rocks 3 rounds 

Curls, Triceps, Alternating Lateral Raises

 

Mary: 3 rounds: Feet on bench: Should Tapx10, Slow Mountain Climbersx10 in cadence 

some stretches 

An EMOM morning

/in /QIC:
PAX: , , , , , , ,

FNGs: None

Warm Up:

Bounce

Spinal Rotations

Good Morning

WMH

Arm Circles

Seal and Overhead Clap

The Workout:

Cinco Tres Workout : 5 exercises , 3 reps each.

10 min EMOM

R one minute then L one minute

Single Arm Swing

Single Hang Clean

Single Squat

Single Straight Press

Single Reverse Drop Lunge

Mosey one lap in parking lot

10 min EMOM

R & L

Snatch

Row

Snatch

Renegade Row

Merkin on Bell

Mosey one lap in parking lot

FINISHER

5 min EMOM

4x

Curls

Triceps

Ground Pounder

Burpees

Mary

LBC, FM, H2M, Lower Back Stretches

Announcements: Celebrate FV sign up. See slack

 T-Claps (Recognition):

Prayer: PAX who are injured. PAX looking for work. Best in Show’s mother-in-law passed away, Dahmer’s northern in law illness , Fanny Pack’s brother