AO: dungeon

When: 08/13/2020


Number of Pax: 7

Pax Names: BFace, Boy-R-Dee, Dr. Feelgood, Jockstrap, MySpace, Udder, Yukon Cornelius,

Number of FNGS: 0

FNG Names:

QIC: MySpace

0500 pre run

0530 Intro/Disclaimer

Warmups- 20x SSH in cadence, 20 weedpickers in cadence, Sun Gods on your own forward and reverse. Michael Phelps

Mosey to front of AO.

Circle up for a Modified Bruce Lee-

20 Hammers-20 leg lifts-20LBC-20 squats-20 Crunchy Frogs X 3 rounds

3 Rounds of ATM’s- 20 shoulder taps in cadence, 10 tempo Merkins in cadence, 10 fast Merkins.
BatWings – 20x Forward SunGods in Cadence

20x reverse SunGods in cadence

20x seal claps, 20x overhead claps.

ending with a 15 minute run around AO back to Shovel Flag for Coffee and COT!


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