AO: Colosseum

When: 01/08/2024


Number of Pax: 8

Pax Names: Air Bud - FF Champion, BailBond, Cheesesteak, Colonel Mustard, Dr Tron, Elvish, Magic Beans, Training Wheelz,

Number of FNGS: 0

FNG Names:

QIC: Dr. Tron

WARMUP: 2 rounds of SSHs (one with hands meeting at the top), IWs, Windmills, WPs, SGs, MPs
THE THANG: YHC wanted to focus on form and work some slow twitch muscles by working in slow, focused, low rep count exercises, running, and rapid fire, higher rep counts.

4 sets of exercises, 1 round 5 slow reps, followed by 20 fast reps, with a quarter mile lap in between each.

Diamond merkins
Sumo squat
Leg lifts

Pistol squat
Ins and outs

Carolina dry docks
Copperhead squats

Had enough time for 3 rings of fire, 1 with 3 slow merkins and plank, 1 with 3 slow squats and air chair, 1 with 3 slow leg lifts and 6 inches.
MARY: Everyone got a chance to call out a Mary exercise and we finished with some stretching.
ANNOUNCEMENTS: Helping with wreath cleanup. 2ndF lunch Wednesday at BubbaQ.
COT: Prayers for job decisions, family, and upcoming surgery.

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