delphi Ultimate Practice (we need a lot more)

Date: 2025-06-10
AO: delphi
Q: Rocket
PAX: Nano, Pop Fly, Atlas, K-Pop, NOAA, Peanuts, Toolbox
FNGs: None
COUNT: 8
WARMUP: Mosey and the typical stuff (side straddle hop, Michael Phelps, cherry picker, Willie Mays Hayes, worlds greatest stretch, cobra Kai) THE THANG: Pull” the frisbee
Everybody sprints until the frisbee lands.
Every 10 yards you complete = reduction in reps for exercises Stop and do your calisthenics
Mosey to end line and repeat

Merkins – 50 (-5 for every 10 yards run)
Big Boys – 50 (-5 for every 10 yards run)
Squats – 50 (-5)
Carolina dry docks – 50 (-5)
Flutter kicks – 50 (-5) 4 count
Lunges – 50 (-5) L/R = 1
Diamond merkins – 50 (-5)
LBC – 50 (-5)
Monkey humpers – 50 (-5) on the down
Burpees – 50 (-5)

Played some ultimate

MARY: stretch what you need

ANNOUNCEMENTS: K-Pop going away bash on 19 June

COT: advocate for yourself and your family members

Tags: delphi, Nano, Pop Fly, Atlas, K-Pop, NOAA, Peanuts, Toolbox