delphi Weeping Willow

Date: 2024-03-12
AO: delphi
Q: Blue Steel
PAX: Blue Steel, Crop Duster, K-Pop, Megatron, Mounthe, Nano, NOAA, Pole’er, Pop Fly, Rambler, Rocket, Candles FNGs: None
COUNT: 12

WARMUP:
Side, straddle hop
Michael Phelps
Rockettes
Down dog
Greatest stretch
Cobra Kai
Forearm stretch
Roll your neck out
Mosey to the opposite go line and back
THE THANG:
-Burpee horizontal press with block
-Superman variations (hands behind head)
-Bonnie Blair with block
-Superman variations (breaststroke)
-Leg extension chest press
-Superman variations (up, spread, together, return)
-Low plank position Rise to Glory (for those who can’t do it do modified Glees’s) -Dirty Dogs
-On your six, elevate your legs with a bent knee, proceeded with incline chest press while keeping your legs elevated -Dirty dogs
-Speed Clean thruster
-Dirty dogs
-The HERNIA…On Back, block overhead pull, and leg raise combo Death Crawl
MARY:
Hip roll
Back roll
Child pose frog stretch
ANNOUNCEMENTS:
Murph
F2 event at my house DATE TBD
COT:
People are more proud of what they are against rather than what they are for. BE KNOWN FOR WHAT YOU ARE FOR!!! What does God want you to do
What path does he want you to navigate
Who does your kid think you are
Who are your friends
Who do you think THEY are
Stop judging and help !!! If you can do it better…then do it for them and help!!!

Tags: delphi, Blue Steel, Crop Duster, K-Pop, Megatron, Mounthe, Nano, NOAA, Pole’er, Pop Fly, Rambler, Rocket, Candles