AO: Kratos

When: 05/06/2022


Number of Pax: 8

Pax Names: 8-Bit, Aquaman, Baby Ruth, Good Hands, Happy Ending, Panhandle, Tulip, Westside,

Number of FNGS: 0

FNG Names:

QIC: Panhandle

Circle up, yoga work: wrist stretches (for merkins later on….and other things for some) – on hands and knees, palms inward and facing up, make slow fists. Turn palms toward body, slowly rest back on heels.
Cat/Cow/Downward Dog – bring right leg up, then in up to hand, hold, up to warrior pose. Switch legs.
Circle up, 1 min plank hold variations – 5 rounds. High plank, low plank, reverse plank, superman, inverted superman.

Merkin circuits:
1. 60 seconds – merkins, 60 sec – squats – rest
2. 50 seconds – wide merkins, 50 sec – lunges, rest
3. 40 seconds – diamond merkins, 40 sec – star jumps, rest
4. 30 seconds – typewriter merkins, 30 sec – squat jumps, rest
5. 30 seconds – twist merkins (twist body on down, bringing one leg over off the ground, then twist back up), 30 seconds – squat tuck jumps, rest
6. 50 seconds – pike merkins (elevated feet on bench, with a carolina dry dock), 50 seconds – bonnie blairs, rest

Walk to hill, 6 min of hill work
1. reverse crab walk up
2. crab walk up
3. sideways crab
4. other side crab
5. reverse bear crawl

mosey to flag

Q source – shorties discussion

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