Q: RedCoat
PAX: Swish (Stephen Vaccaro), Brian Huang (Zelda), Marc Rubenstein (ScarU), Elliot Gordon, Wayne Frost (Takedown), Barry Brown (Striper), Fred Kelly (Grassy Knoll), Harjot Pannu (Cruiser)
FNGs: None
COUNT: 9
WARMUP:
Mosey around parking lot
Good mornings
Moroccan dance club
Tippy taps
Mosey around parking lot
Samson stretch
Michael Phelps with torso rotation
Windmills
Mosey around parking lot
Motivators * 5
THE THANG:
One pax – 20 bench steps up with 20# med ball, rotate for each of the pax
Workout with PVC pipes
1) Torso rotations with pvc on shoulders
2) Split squat hinge overhead pvc press
3) Calf raises with pvc pull aparts
4) Lunge torso rotations with pvc
Mosey lap
5) Prone overhead press from Superman on the ground position
6) Burpee over pvc (with lateral jump)
7) Phased overhead squat with pvc
8) Phased snatch press with pvc
Mosey lap
9) Merkins over pvc
10) Romanian deadlift simulation with pvc (alternate sides)
11) Thoracic floss with pvc
12) Lat mobilization (off the floor or bench)
Mosey lap
MARY:
Jump rope practice and prep work for jump rope, wrist-feet synchronization
Glute smash, forearm smash with tennis ball
Wrists mobility stretches
ANNOUNCEMENTS:
November challenges:
Merkin challenge
Scramble challenge
Food donation drive
COT:
Prayer of thanks and blessings for all the pax, their families and community
