AO: Vineyard

When: 04/14/2022

PAX:

Number of Pax: 7

Pax Names: Coach Twilight, Gale, GoDaddy, Rojas, Southside, Tiny Tat, Vanilli,

Number of FNGS: 0

FNG Names:

QIC: Rojas


Warm-o-Rama

Mosey around the parking lot. Circled up for:

SSH x 15 IC

Weed Pickers x 10 IC

Copperhead Squats x 10 IC

Michael Phelps OYO

 

The Thang

BD was based on 4 exercises + laps around the parking lot.

All 4 exercises were performed each time before running a lap increasing and decreasing reps as follows:

5 lap 10 lap 15 lap 20 lap 25 lap 20 lap 15 lap 10 lap 5 lap.

 

Exercises

  1. Merkins + Shoulder Taps
  2. Jump Squats
  3. Plank + Arm Extension (K. Count)
  4. Toe Taps (K. Count)

 

COT

Count, Name-O-Rama, Announcements, Prayers!!!

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