Q: RedCoat ,
PAX: Rolling Stones, (SureShot), Matt Hopkins (Brisket), RedCoat, Matt Wizeman (Franchise), Herve Francois (Stingray), Elliot Gordon, Dick Clark, Joe Charles (Constituent), Ronald Ying (Freestyle), W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Spencer Reynolds, Wayne Frost (Takedown), Harkawal G.O.A.T
FNGs: None
COUNT: 15
WARMUP:
Mosey around parking lot
Good mornings
Tippy taps
Windmills
Michael Phelps
Trap taps
Downward dogs
Mosey/walk around parking lot – open gates, closes gates, high knee skip, side shuffle, walk on heels, walk on toes, high knees, butt kicks
THE THANG:
Chumbawamba challenge (I get knocked down but i get up again):
Burpees/flying squirrels
Squat holds
Plank step out, step in
Thunderstruck (AC/DC)
Jump squat, star jump on every “thunder”
Battle ropes – 2 groups
Group squats with rope hold
Curtsy squats with rope curls
Rope hold sit-ups, rope hold overhead
Face rope bear crawl around the rope
Lunge rope curl
Rope rows (from hinge position)
No surrender with rope hold overhead
Plank walk over the rope and back
Bonnie Blairs with overhead rope hold
Bonnie Blairs over the rope on the ground
Lateral jumps over the rope
Burpee broad jumps over the rope
Plank one arm rope raises
Rope hold overhead & flying squirrel pax alternate
Lunge walk rope on the shoulder
Lunge walk rope held overhead
MARY:
PVC pipe mobility work
Passthrus
Around the worlds
Elbow stretch
Press behind head
Overhead squats with PVC
Squatted press behind head
Scorpion
ANNOUNCEMENTS:
Summer swolstice in June
Ragnar and Blue Ridge relays
COT:
Prayer of thanks and blessings for pax and families.
