AO: Stoneclad

When: 02/01/2024


Number of Pax: 4

Pax Names: Flatline, Lively, Panhandle, Westside,

Number of FNGS: 0

FNG Names:

QIC: Lively

WARMUP: short mosey around the parking lot to get the blood flowing in this glorious cold morning

10 SSH
10 Weed pickers
10 windmills
Sun gods oyo
Michael Phelps oyo

Head over and grab some coupons

Square up for a Viking circuit
2 minutes of each exercise with 15 second rest in between doing 2 rounds
Viking squat (squats with coupon)
Shield wall merkins (wide merkin)
Norse Lunges
Odin’s plank ( plank with shoulder taps)
1 minute rest

Return the coupons with over head carry and then Norse lunge back

Bear crawl half the parking lot and lunge back

1 minute plank

MARY: 2 minutes worth lead by westside and pan
ANNOUNCEMENTS: some run but this is stoneclad so we don’t talk about running to much

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