The Court Returns!

Date: 2023-09-21
AO: edge_of_reason
Q: Forest
PAX: Quip, Chef
FNGs: None
COUNT: 3
WARMUP:
Imperial walkers x20
Overhead arm claps x20
Air presses x20
Smurph jacks x20
Bend and reach x10
THE THANG:
Bearcrawl with merkins x5 x10 x15 x20
Lunges with squats
Crab walk with crunches x10 x20 x30 x40

Pull ups x20
Chin ups x5
Lat pull downs x5

Cheerleaders!
First cycle x5, second x10, third x15, forth x20 of
Dips
Ssh
Air press
Flying squirrel

MARY:
High Plank
Elbow Plank
Boat Plank
ANNOUNCEMENTS:
COT:
Prayers for all jobs everywhere, Quips M, wisdom about the court AO.