Working Out the Soreness

DATE: 2022-09-13
AO: Delphi
Q: I-Beam
PAX: Peanuts, Shogun, K-Pop, Rocket, Bluegrass
FNGs: None
WARMUP: SSHs, Cherry Pickers, Squats, Downward Dog, Calf Stretch, Cobra Kai THE THANG:
PAX split into 3 groups of 2. Ab move used as timer. Each group rotated through all moves of each round. Round One:
Group 1 Squat Jumps
Group 2 Run Stance Squats
Group 3 25 x In and Outs

50 yard in-line run

Round Two:
Group 1 Airborne Heisman
Group 2 Squat Reach Jump
Group 3 25 x Rowboats

Round Three:
Group 1 Swing Kicks
Group 2 Circle Run
Group 3 25 x Bicycle In, 25 x Bicycle Out

Round Four:
Group 1 Run Stance Squat Switch
Group 2 Double Airborne Heisman
Group 3 25 x Wide Leg Situps

Round Five:
Group 1 Jump Knee Tuck
Group 2 Bonnie Blairs
Group 3 25 x Fifer Scissors

Round Six:
Group 1 Twist Combo
Group 2 Frankenstein
Group 3 25 x Hip Rock Raises

Round Seven:
Group 1 Leapfrog Squats
Group 2 Rock Star Hop
Group 3 24 X Roll Up V Ups

ANNOUNCEMENTS: Dads Camp, The Capital shirt order
COT: Don’t be shy about imparting wisdom.

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