AO: Flight Deck

When: 05/25/2021

PAX:

Number of Pax: 12

Pax Names: Air Bud, Blowfish, Brady Bunch, Coach Twilight, Code yellow, Downward Dog, Exile, Revlon, Snot Rocket, T-ball, Village people,

Number of FNGS: 0

FNG Names:

QIC: Camper Van


  • Warmup (5:30, 5 min)
    • Side straddle hop x 7
    • Weed picker x 10
    • Deep squat hold x 15 seconds
    • Sun gods
    • Michael Phelps
  • The Thang (5:35, 25 min)
    • Two stations, A and B, were separated by about 50 yards in the parking lot. At each station, we did two rounds of 45-seconds for a single exercise with 15 second breaks after each round. We moved between stations in a different way each time, as noted below.
      • Speed skater
        • Parking line agility and backpedal (planks at beginning and end)
      • Mountain climber
        • Karaoke
      • Criss cross squat
        • Parking space burpee run
      • Shoulder taps
        • Squat walk
      • Grass drills
        • “Suicide” (Three spaces forward, one space back)
      • LBCs
        • Bear crawl
      • Bonnie blair
        • Butt kicks
    • Mosey
    • Four corners (6:00, 10 min)
      • 10 burpees (counter)
      • Lunges
      • Leg lifts
      • BB Situps
    • Mary (6:10, 5 min)
  • COT

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F3 Cherokee