AO: Clinic

When: 12/14/2022

PAX:

Number of Pax: 17

Pax Names: Barbossa, Blue Light, Butterfly, Driftwood, Dufresne, Glamour Shots, Gut Check, Icy Hot, Lasso, Misc., Office Party, One Scoop, Rojas, Steeplechase, Stopwatch, Surf N Turf,

Number of FNGS: 0

FNG Names:

QIC: Barbossa and OP


Barbossa/OP co-Q.

We moseyed. Then did a warm up with accelerating SSH and IW.

Divide into groups of three.

Main set (5x).

Run

Two sets of 150 exercises in aggregate for the team (1 set – lunges/LBCs, 2 set – squats/merkins, 3 set – squat jumps/mtn climbers, 4 set – dry docks, flutter kicks, 5 set – prom dates, Tennessee square dance)

Run again

Stretch

Held COT and announcements

Great windy morning in the gloom!

 

Leave a Comment