Q: RedCoat ,
PAX: Matt Hopkins (Brisket), Rolling Stones, Elliot Gordon, Brian Huang (Zelda), Sunny The Machine Sehgal, (SureShot), Ritesh Mitra (Munchies), Yogi Naik (Bond), Aryaman Kulkarni (MasterChef), Ayush Naik (Nimitz), Phoenix, Harjot Pannu (Cruiser), Patrick Chow (Black Hole), RedCoat, Wayne Frost (Takedown), Matt Wizeman (Franchise), Hammock, Constituent
FNGs: 2 Hammock, Constituent
COUNT: 18
WARMUP:
Good mornings
Michael Phelps
Trap taps
Windmills
Toe touches
Deep squat rocks
Spider-Man stretch
Downward dogs
Mosey to tennis courts
THE THANG:
In 2 teams: bear on the run”
(Bear crawl over team mates laying on the ground to the other side of the courts)
Soccer sit-ups (25)
In 2 teams – “fast movers”
(Get pile of weights onto the other side of the courts and back, pass you weight and burpee)
Hot chargers
In 2 teams – rock-bridge-tree relay
In 2 teams – tic-tac-toe: dumbbells vs plates, plates vs dumbbells
“Musical chairs” with PVC pipes
MARY:
Mobility with pvc:
Pass-thrus
“Around the worlds”
Elbow stretch
Overhead squats
Breathing
ANNOUNCEMENTS:
Hitchcock movie night
WV Ragnar
Blue Ridge Relay
COT:
Principles of F3 for FNGs
Prayer of thanks and blessings of health and prosperity for pax, their loved ones and community
