DATE: 2023-11-21
AO: Station
Q: Medball (Nan’tan)
PAX: Thin Mint, Gump Got Gumption, Feeny, Stovepipe, Rosie
FNGs: None
COUNT: 6
WARMUP: GT squats, SSH’s, Hillbillies, Imp. Walkers, Phelps, ATT’s THE THANG:
#1: Lunge work
pax1 frwrd lunge, pax2 ladder climbs (safety first)
side lunge, ovrhd claps
side lunge, roof raises
bckwrd lunge, pony rides
#2 Sandbag work
pax in a circle facing out
pass 10lb sandbag, clockwise/c-clockwise, add a 10lb bag and race. pax that gets caught= 5 jump squats repeat w. 20lb bag
pass the 40lb bag (bad idea) repeat w. 20lb bag
each pax takes turns bear crawl dragging each sandbag across length of shelter
#3 Bucket work
Q picks up bucket that had been collecting rainwater and brings to group. 1 pax carries said rainwater bucket to entrance of building while other pax perform AMRAP merkins, 2nd pax carries bucket and group switches to LBC’s, then squats, then Flutter kicks. repeat until all pax have carried bucket Round 2: dump rainwater, place 30lbs of sandbags in bucket and repeat
#4 Mosey lap through park and dodge rain drops
MARY: built in
ANNOUNCEMENTS: Thanksgiving convergence, Christmas party, New Year’s Day CSAUP- Baker’s Mtn
COT: Lionel in Belize got yellow converse and a meal…to him they were gifts, to “me” it was an expectation. 1 Thess. 5:16-18
Comments are closed