AO: SlothHill

When: 12/26/2021

PAX:

Number of Pax: 7

Pax Names: Catapult, Freefall, Funny Car, Lawn Boy, Sameday, Scully, Sunshine,

Number of FNGS: 0

FNG Names:

QIC: Lawn Boy


The BackBlast:

Conditions: warm and blissfully free of wind

F3 & Covid Disclosure’s

Warmarama

  • Bone the fish
  • Lizard stretch
  • Down dog/up dog
  • Deep squat hold
  • Raise the roof
  • Randys

The Thang

Mosey to top of hill

Song: “My Sharona” (Rosalita Wip & Xs and Os); at each “Sharona”, do an X then return to O position; during guitar solo, hold plank; when song resumed, do the Wip at each “Sharona” then return to Rosalitas 

Mosey to picnic tables

UNO until 7:35 AM

Red: burpees

Blue: step-ups (each leg = 1 rep)

Yellow: mountain climbers (4-count)

Green: Xs & Os

Mosey to flag

Song: “Yeah” (plank jack at “yeah”; mountain climber at “she”)

Mary

COT

Announcements

  • East Side/West side convergence workouts on New Years Day at Hyzerbomb and Funny Farm.

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F3 Hampton Roads