AO: Holy Iron
When: 04/09/2024
PAX:
Number of Pax: 6
Pax Names: 8-Bit, Baby Flo, Flatline, Good Hands, Slum Lord, Woody,
Number of FNGS: 0
FNG Names:
QIC: 8 Bit
WARMUP:
-mosey, ssh, minor stretching, imperial walkers, tumbleweeds, weedpickers, sun gods, michael phelps
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THE THANG:
Part 1:
-VO2 Max “enhancer” workout (based on a TikTok…)
-sets of focused breathing and kb swings (210 total)
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Part 2: 4 rounds
-3 kb exercises of 5 reps followed by a parking lot lap
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Part 3: 2 rounds
-3 kb exercises of 10 reps followed by a parking lot lap
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MARY: wall sits, crunchy frogs, (something else that I forgot..)
ANNOUNCEMENTS:
COT:
-prayers for Panhandle and Paper Jam
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The Holy Iron seems to draw the best weather (driving rain, wind, and cold), but luckily today was only light rain. I enjoyed the mumblechatter combined with the hard work from this crew. Also, who knew that TikTok might have really good kb workouts! 🙂