AO: ao-the-scrape
Q: Back Draft
PAX: Back Draft, Ranga, Q-Tip, John ‘Beach Body’ Stevick, Animal
FNGs: None
COUNT: 5
WARMUP:
Disclaimer, Mission, 5 Core
Touch the toes, flat back, down dog, worlds greatest stretch
100 ft of high knees, heel to butt, A-skips, goose step
Repeat the sequence one more time
Q: Back Draft
PAX: Back Draft, Ranga, Q-Tip, John ‘Beach Body’ Stevick, Animal
FNGs: None
COUNT: 5
WARMUP:
Disclaimer, Mission, 5 Core
Touch the toes, flat back, down dog, worlds greatest stretch
100 ft of high knees, heel to butt, A-skips, goose step
Repeat the sequence one more time
THE THANG:
1 minute run around the parking lot
Meeting in the middle afterwards for;
– 9 Freddie Mercury IC
-9. American Hammer IC
-12 Squat OYO
-8. T-Merkin OYO
FAST
Completed 10 ish rounds
MARY:
Q-Tip. Led us in 20 IBC
Animal led us in 15 WWII sit-ups
Ranga led us in a 1 minute plank
ANNOUNCEMENTS:
Q-Tip and Ranga are planning to co-Q on Wednesday
Beach Body has his 5K coming this weekend!
COT: