DATE: 2023-09-30

AO: scrooge

Q: Pinto

PAX: Thriller, Belding, Buckeye, Pinto

FNGs: None

COUNT: 4

WARMUP:

Squats

Abe Vegota

Imperial Walker

Side Straddle Hop

all x10 in cadence, Kimchi style.

THE THANG:

run two laps

11’s running across parking lot.

– flutter kicks at one end mt. climbers at the other.

Mosie to EBC for 4 corners.

on way lunge from gate to 1st speed bump.

1st round. 20 reps @ each corner

– V-ups

– American hammers

– Plank Jacks

– Flutter kicks

2nd round. 15 reps @ each corner

– repeat 1st round exercises

3rd round. 20 reps @ each corner

– Jump squats

– Side straddle hop

– Bonnie Blair’s

– Squats

4th Round. 15 reps @ each corner

– repeat 3rd round exercises

Mosie back to parking lot.

on way lunge from speed bump to speed bump.

2 laps around track performing 5 toe touches at each corner.

COT:

Belding prayer.