AO: Smart Park
Date: 09.21.21
Time: 0530
Q: Swobbles
Pax: Bus Boy, Cornelius, Who’s There
The thang:
Stretching since we’ve had so many injuries lately!
- Arm stretch
- Cobra’s
- Arm circles
- Quad stretch
- Leg stretch
- Neck rotations
Squats x 15 IC
Sky/Thigh/Ground/Clap x 15 IC
Hold wall sit x 60 secs
Short lap around parking deck
Merkins x 15 IC
Carolina dry docks x 15 IC
Plank x 60 secs
Short lap around parking deck
Flutter kicks x 15 IC
Gas pumps x 15 IC
Hold legs out at 6” for 60 secs
Burpees x 15 OYO to cap off round
Round 2 was all the same with 20 reps.
Finish in a circle with PAX choosing exercises:
- Imperial walkers x 20 IC
- Gorilla jumps x 15 OYO
- Windmills x 15 IC
- Merkins x 15 OYO
COT
F3 Dayton 