thepatriot Great Friday

Date: 2024-03-29
AO: thepatriot
Q: 2 percent
PAX: Legacy, Hobbyhorse, Ice Tea, Kodiak, Magoo, Big Short, Defiance, Popeye, Flipper, Top Spin FNGs: None
COUNT: 11
WARMUP: SSH, Fellowship Lap, Imperial Walkers, Hill Billy’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Don Quixote’s, Willy Mays Hays, Turf Ticklers’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: We did a bunch of weird mechanical running stuff and some balance exercises. It was very uncomfortable. Jog to the 50, 20 merkins, jog back to the goal line
Slow March to the 50 and back
Stationary balance exercises: Pull/Switch, Slow knee up, slow knee down, touch the ground A-Skips to the 50 and back
Regular skips to the 50 and back
One legged hops to the 50 and back (switching legs at the 25) Bunny hops to the 50 and back
Backpedal to the 50 and back
Backpedal bunny hops to the 50 and back
Bounding to the 50 and back
Bounding to the 50 then accelerating into a full sprint to the goal line 2x 10 slow Bulgarian Split Squats each side
30 Dips
50 Calf Raises
25 Single Leg Calf Raises 2x

MARY: Bird Dog’s, Dirty Dogs, Nolan Ryan’s

ANNOUNCEMENTS: Congratulations to Overthrow who just welcomed a new baby girl, Katherine! New AO Monday’s 0530 hamilton at TJ Middle School.

COT: 1/4 of the year is almost over. This is a good time for us to reassess how things are going and to ask ourselves, “What did I accomplish in Q1? What didn’t I accomplish that I had hoped to and what are my goals to get there?”

Tags: thepatriot, Legacy, Hobbyhorse, Ice Tea, Kodiak, Magoo, Big Short, Defiance, Popeye, Flipper, Top Spin