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