AO: Ao-Pound
Q: Michael Smallwood(Bull)
PAX: Dill (Blake Cannady), Duke, Michael Smallwood(Bull)
FNGs: None
COUNT: 3
Welcome
Core Principles
Creed
Mission
Disclaimer-Not an expert but I did stay at a Holiday Inn Express once
Push yourself, even when it hurts
Modify up, if you need to modify down then you need to go to Orange Theory
WARMUP:
Bear Hugs IC
Daisy Pickers IC
High Knees IC
Overhead Claps IC
Copperhead Squats IC
Toe Touch
Smooth over the pavilion and pick up a coupon. Smooth back to the grinder
THE THANG:
4 corners/Black Jack
1st Corner-Alternating block merkins
2nd Corner- Squat Presses
3rd Corner- Block Swings
4th Corner- LBC
As a Pax we started at 1st corner and did 3 reps, then 2nd corner 3 reps. Once all corners compete we upped to 6 reps, then 9, etc, all the way to 21 reps. There was good music thanks to Duke. Plenty of mumble chatter. The world’s problems were not solved by us three stooges. However, there was no mention of Orange Theory.
MARY:
Repeat of the warmup then we did Pax choice exercises. Flutter kicks, Rosalita, Air Bikes, box cutters, Dying Cockroaches, High Plank
ANNOUNCEMENTS:
Mayhem, Convergence, 5ks
COT:
Socrates, unspoken requests, the men of F3
Q: Michael Smallwood(Bull)
PAX: Dill (Blake Cannady), Duke, Michael Smallwood(Bull)
FNGs: None
COUNT: 3
Welcome
Core Principles
Creed
Mission
Disclaimer-Not an expert but I did stay at a Holiday Inn Express once
Push yourself, even when it hurts
Modify up, if you need to modify down then you need to go to Orange Theory
WARMUP:
Bear Hugs IC
Daisy Pickers IC
High Knees IC
Overhead Claps IC
Copperhead Squats IC
Toe Touch
Smooth over the pavilion and pick up a coupon. Smooth back to the grinder
THE THANG:
4 corners/Black Jack
1st Corner-Alternating block merkins
2nd Corner- Squat Presses
3rd Corner- Block Swings
4th Corner- LBC
As a Pax we started at 1st corner and did 3 reps, then 2nd corner 3 reps. Once all corners compete we upped to 6 reps, then 9, etc, all the way to 21 reps. There was good music thanks to Duke. Plenty of mumble chatter. The world’s problems were not solved by us three stooges. However, there was no mention of Orange Theory.
MARY:
Repeat of the warmup then we did Pax choice exercises. Flutter kicks, Rosalita, Air Bikes, box cutters, Dying Cockroaches, High Plank
ANNOUNCEMENTS:
Mayhem, Convergence, 5ks
COT:
Socrates, unspoken requests, the men of F3