Date: 2025-03-04
AO: theaerie
Q: Stewie
PAX: Trifecta, Chasqui, Stewie
FNGs: None
COUNT: 3
WARMUP:
• Ssh/Frankenstein
• Buttkicker/Willie mh
• Cherry pick/Arm circles
• Michael phelps/Quad stretch hold fence
THE THANG:
Leave coupons at corner by gate.
As we do running exercise every time we pass coupons do exercises, 47 reps for each day between Fat Tuesday and Easter then resume the run.
Soccer field perimeter divided I to 6 markers, 4 corners and midfield. Must stay together and pass soccerball while running.
Start at midfield.
Jog to corner
Sprint 1
Jog 1
Sprint 2
Jog 1
Sprint 3
Jog 1…till all 6
Finish with final coupon exercise for 5 total
1. Thruster x47
2. Squat x47
3. Curls x47
4. Kbell x47
5. Row x47
MARY:
• Dead bug x12
○ On back arms up, legs at 90degrees. Alternate straightening opposite arm/leg. • Plank-ups x12
• Side plank hip dip x12
• Canoe hold x25sec hold
○ Lie flat outstretched arms/legs
○ Raise shoulder and feet up few inches
• Freddie Mercury x12
ANNOUNCEMENTS:
Mar 22…Mens Conference
Mar TBD 12mi speed ruck
https://www.parkvalleychurch.com/mensconference
COT:
Shared some Mardi Gras facts and prayed for small miracles.
Tags: theaerie, Trifecta, Chasqui, Stewie
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