Preblast via Slack 8/23/20

I have the Q tomorrow at Johnson Park.  It will be the usual running of the trails with exercises mixed in.  Please HC below.

AO-Johnson Park

68 degrees with no precipitation

Core principles recited.  Disclaimer given to 6 PAX.  Mad Cow, Gravy, Bald Eagle, Ralphie, Pasty, and Less (QIC)

Warm-O-Rama

-10 count stretch to the toes

-Spread the legs-10 count stretch to the left, right, and middle

-15 count standing groin stretch

-15 slow squats in cadence

The Thang

-The pax ran the trails and stopped every couple of minutes to do 20 slow squat jumps in cadence.  In total the pax did 10 sets of 20 slow squat jumps in cadence totaling 200.

Mary

-25 big boy situps

-25 flutter kicks in cadence

-25 American Hammers in cadence

-30 second chillcut plank

-25 supermans in cadence

-20 big boy situps

-20 flutter kicks in cadence

-20 American Hammers in cadence

-30 second chillcut plank

-20 supermans in cadence

-10 big boy situps

-10 flutter kicks in cadence

-10 American Hammers in cadence

-30 second chillcut plank

-10 supermans in cadence

Announcements

-Cuddle Buddy has the Q on September 10th for the 2F event at his house starting at 6:30PM.

Count-O-Rama

Name-O-Rama

COT

More or Less,

Less