Preblast via Slack 6/14/20
I have the Q tomorrow morning at Johnson Park. We will be moving along the trail in different manners of transport. Please HC below.
AO-Johnson Park
52 degrees with no precipitation
Core principles recited. Disclaimer given to 3 PAX. Bald Eagle, Mossy Oak (FNG), and Less (QIC)
Warm-O-Rama
-Standing toe touch, right over left, and left over right. 10 count each
-Standing groin stretch 10 count
-Motivators from 8 to 1.
-15 overhead claps in cadence into 15 seal claps in cadence into 10 overhead claps in cadence into 10 seal claps in cadence into 5 overhead claps in cadence into 5 seal claps in cadence
The Thang
-The pax ran about 100 yards along the trail and then back.
1. 20 merkins
2. 20 squats
3. 15 overhead claps in cadence into 15 seal claps in cadence into 10 overhead claps in cadence into 10 seal claps in cadence into 5 overhead claps in cadence into 5 seal claps in cadence
4. 20 lunges (1 each leg)
5. 20 merkins
6. 20 squats
7. Ran across the parking lot and back
8. 15 overhead claps in cadence into 15 seal claps in cadence into 10 overhead claps in cadence into 10 seal claps in cadence into 5 overhead claps in cadence into 5 seal claps in cadence
9. 20 lunges (1 each leg)
10. 20 merkins
11. 20 Squats
12. Motivators from 10 to 1
13. 15 overhead claps in cadence into 15 seal claps in cadence into 10 overhead claps in cadence into 10 seal claps in cadence into 5 overhead claps in cadence into 5 seal claps in cadence
14. . 20 lunges (1 each leg)
Mary
-10 flutter kicks in cadence
-45 second plank
-10 LBC’s in cadence
Count-O-Rama
Name-O-Rama
COT
Announcements
Welcomed FNG, Mossy Oak, to the group today.
More or Less,
Less