AO: Lions Den

When: 01/05/2021

PAX:

Number of Pax: 19

Pax Names: Backdraft, Chops, Chubbs, Cookies ‘N Cream, Criss Cross, Dump Truck, Flatline, Fleetwood, Hard Drive, Hurley, Hustler, Ice T, Roscoe P, Short Circuit, Squirtle, Sup, Tackleberry, Two squrriels, Wilbur,

Number of FNGS: 0

FNG Names:

QIC: Tackleberry


Warm-O-Rama:  Mosey from the Bus Lanes down the hill to the back of the bottom lot.  Side Straddle Hops, Weed Pickers, Sun Gods.

The Thang.  Started off with 10-1 squats with coupon.  PAX did 10 squats with coupon in cadence, then held squat position for 10 seconds. Immediately completed 9 squats, hold for 9 seconds.  Finishing at 1, but with a 30 second hold at the end.

Lap 1

Farmer carry coupon to first light pole.  Drop coupon, sprint to 2nd pole.  Complete 5 Jumping Spiders, which is a plyo merkin, when you come up feet and hands come off the ground.  Sprint to 3rd pole.  Complete 10 Jumping Spiders.  Jog back to coupon.  Farmer carry other hand back to starting point.  Finish lap with 10 Captain Thors.

Bach Draft called mary until the 6 was in.

Next PAX completed Jack Webbs (modified)  1:2 Merkins:Coupon Press  Started with 10 Merkins followed by 20 Shoulder Presses, ratio decreased after each set.  10:20, 9:18, 8:16, 7:14, 6:12, 5:10.  Modify to air presses if needed.

Lap 2

Farmer Carry, Sprint, LT Dan Hops 5 (Lunge, Lunge, Squat Jump), Sprint, LT Dan Hops 10, Jog, Farmer Carry, Captain Thor

40s- PAX completed 40 reps with coupon on following exercises:  Curls, Upright Rows, Swings, Bent Over Rows

Lap 3

Farmer Carry, Sprint, LL Cool J 5 (Lunge, Lunge, Burpee, Squat Jump), Sprint, LL Cool J, Jog, Farmer Carry, Captain Thors.

Run back to the Flag.

COT

Prayers for a handful of families who are dealing with family health issues.

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