AO: Kratos
When: 02/13/2026
PAX:
Number of Pax: 9
Pax Names: 8-Bit, Baby Ruth, Flatline, Good Hands, Slim Jim, Spatchcock, Tallyman, Westside, Wiggum,
Number of FNGS: 1
FNG Names: U-Haul
QIC: Westside
WARMUP:
* SSH x 25
* Hip Circles x 10 each direction
* Toy Soldiers x 15
* Imperial Walkers x 20
* Glute Kicks (standing donkey kicks) x 10 each side
* Good Mornings
THE THANG:
3 Rounds of the Hip Flow Circuit
1. Walking Lunges w/ Overhead Reach x 10 each leg
2. Deep Squat Hold w/ Elbow Knee Press x 30 sec
3. Lateral Lunge x 10 each side
4. Hip CARs (Controlled Articular Rotations) x 5 each leg
5. Fire Hydrants x 10 each leg
6. Single-Leg Glute Bridge x 10 each side
7. Hip Rotators x 10
8. Jog around the building
COT: Coffee and great conversation