FREE Flow

DATE: 2022-05-19 AO: Freestate Q: Butter PAX: CashOnly, Deagle, ShowMe, Horshack, Wildcat FNGs: None COUNT: 6 WARMUP: breathing, meditation, rotation, stretching THE THANG: Sunsalutation A,B, Warrior series MARY: seated stretching ANNOUNCEMENTS: COT:

Run fast and slow

DATE: 2022-05-18 AO: Horizon-Ao Q: sticks PAX: Kodiak, Magoo, Brown Bag, Poe, Old Bay, vplaxico FNGs: attache COUNT: 8 WARMUP: SSH, IW, stretching THE THANG: Couple miles of Ricky Bobby around the neighborhood with some squats, mercans, and monkey humpers Finished off with some wind sprints back at the field MARY: J-Lo, American Hammers, Box …

Cleveland rocks!

DATE: 2022-05-18 AO: Patriot Q: citrus PAX: Anchorman, Big Short, Bone, CableGuy, Fish Fry, Lazlo, Legacy, Lucius, My Space, Speedo (Brad Luring), Sunshine, Wedding Singer FNGs: Flamingo (DR Cleveland), Finkle (sp?), Willis (Lucius 2.0!) COUNT: 16 WARMUP: SSH, arm circles, IW, hillbillies, 10 merkins, WMH, cherry pickers, 10 merkins, down dog, world's greatest stretch THE …

Innovating at Atlantis

DATE: 2022-05-17 AO: Atlantis Q: Deflator PAX: Infinity, Hammerhead, Grease Monkey, Riot FNGs: DR Flamingo COUNT: 6 WARMUP: Best stretch ever Shoulder stretch Arm circles Side straddle hops Basic burpee Copperhead squat THE THANG: Mosey to barriers, hop overs Go back to grass area and to the s-shaped benches for an innovative workout. Step up’s …

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