AO: Blacktop

When: 09/24/2021

PAX:

Number of Pax: 5

Pax Names: Panhandle, Sega, Tenderloin, Turtlehead, Waffle Cone,

Number of FNGS: 0

FNG Names:

QIC: Panhandle


Tenderloin and Wafflecone were our comedic relief that rescued our minds from the horror we were experiencing. Tenderloin has moves that were developed during his time serving as a male dancer at PURE on saturday nights.

Mosey
Warmups

Arms – crucifixes with ISO holds (mix in seal and overhead claps, along with high knees/ass kickers)
take a lap
Legs – Squat holds – do 4 squats hold in different areas after for time (5 rounds); Lunge pulses – 4 lunges, go down and hold while pulsing, switch legs, (6 rounds)
take a lap
Core – BBS with holds, LBCs (all the way back to the ground) with holds and leg extension holds, windshield wipers, hello dolleys with lateral movements/holds
take a lap
Plank off to finish – high plank, low plank, hips to sides, arm up each side, finish with Mak’tars??? Plank surrenders, increasing pace as we finish
mosey to flag

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

F3 Cherokee