AO: Slab

When: 11/02/2020


Number of Pax: 7

Pax Names: Farm Country, Festiva, Fire Sale, Juilliard, koi, Lars, Mandals,

Number of FNGS: 0

FNG Names:

QIC: Koi

A quick loop mosey to preview the AO-

Warm- O- Rama- SSH, WeedPickers, Sun gods, Michael Phelps

The Thang-

Retrace the Mosey- rifle carry coupons- “I feel good” = 10 burpees. A quick recovery then rifle carrying again.

Rifle carry back to parking lot

Split into 3 groups with 3 stations- rotation based on time to complete station 2.

Station 1- Coupon Curls

Station 2- Track Drag

Station 3- Crunch toss with heavy ball

–rotated all 3 stations and then Mosey the loop

Station 1- Tricep Extensions

Station 2- Track moving alternate 1

Station 3- Squat toss with heavy ball

–rotated all 3 stations and Mosey’d the loop

Station 1-  Shrugs with coupon

Station 2- Track moving alternate 2

Station 3- American Hammer with Heavy ball

2 mins of mary

Mandals- Peter Parker

Farm Country- Flutter Kicks

Koi- Let extension- 6″ – 40 seconds

Name-O-Rama- 6th man was Julliard- Prayer for parenting wisdom and election day





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