AO: Clinic

When: 09/13/2021

PAX:

Number of Pax: 15

Pax Names: Barbossa, Blue Light, Brad Pitt, Butterfly, Exile, Hank Hill, Icy Hot, One Scoop, Rabbit, Scotchguard, Sgt. Slaughter, Squirtle, Stopwatch, Surf N Turf, Tingles,

Number of FNGS: 0

FNG Names:

QIC: Brad Pitt


Warm-o-rama:

Mosey up over the Theater and back to the main Lawn to pick up Squirtle and keep and eye on Exile working his 0.0 at the flag.

  • 6 count burpees, SSH, Weedpickers, Sun Gods

The Thang:

Mosey to the lawn by the flag for some arm and core work:

  • Merkins slow and low 4 count – 20
  • Freddie Mercury slow 4 count – 20
  • Diamond Merkins slow and low 4 count – 20
  • Flutter Kicks slow and low 4 count – 20
  • Wide arm Merkins slow and low 4 count – 20
  • Big Boy Sit-ups slowly up and down – 20
  • Carolina Dry Docks slow and low 4 count – 20
  • LBC’s Legs down 4 count – 10 then LBC’s legs up 4 count – 10

Mosey to the terraces

  • Dips slowly up and down – 20
  • Left leg step-up knee lift – 20
  • Dips slowly up and down – 20
  • Right leg step-up knee lift – 20
  • Dips Super Slowly with holds – 10

Mosey back to the main lawn for some leg work

  • Pulsing lunges across the lawn – 20
  • Left Side lunges slowly back – 20
  • Pulsing Lunges across the lawn – 20
  • Right Side lunges slowly back – 20

Lined up for wind sprints across the lawn (at least push pace) and then a mosey back.

  • Heart rate up and then bring it back down. Repeated 6 times.

Last travel to the flag was the Bear Crawl inch worm. (Hold a plank until it’s your turn to crawl to the front of the line.)

Finished with a minute and a half of leg lifts (6 inches feet together, then wide, then 45 degrees up ending with a 30 second 6 inch hold).

Prayers lifted:

  • Sharapova
  • Panhandle’s Sister
  • High Dive
  • Surf & Turf’s Brother
  • All families recovering from Covid

Final Thoughts:

Consistency – The Clinic is a special AO that has consistently had great leadership, great participation, and a good mix of old and new faces. Love coming to this location as it never disappoints. Thanks for representing F3 Cherokee with such a great culture.

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