AO: HyzerBomb

When: 01/07/2023

PAX:

Number of Pax: 13

Pax Names: Abacus, Boogalo, Cake, Cobbler, Crane, Dreamliner, French Press, Funny Car, Ice Cream, Moneyball, SpaceMonkey, SubMac, Traeger,

Number of FNGS: 0

FNG Names:

QIC: French Press


The BackBlast:

Conditions – 70 deg and sunny

70 deg and sunny

F3 & Covid DisclosuresĀ 

Yup

Warmarama

Joint Mobility drills

Pendulum swings (finkle___?) x 10 ea leg

Lunge twists (French Twists?) x 10 ea side

Batwings (10 x: fwd arm circle, back arm circle, hand flip side, hand flip fwd, overhead clap, seal clap, goal posts)

1 Lap around the field, finish in pairs

The Thang

Round 1:

Partners alternate 4 sets of: 10 x Merkin, 10 x Squats, 10 x leg kickbacks ea side w/ rest in between. Then, run another lap around the field.

Round 2:

Partners alternate 6 sets of: 10 x CDD, 10 x Jump Squats, 10 x fire hydrants ea side w/ rest in between. Then, run another lap around the field.

Round 3:

40m course, Leader performs backward exercise, Pax on line try to catch up doing forward exercise, sprint to end of course and plank. Mosey back to start as a group. Pax rotate leading each rep.

Mary

10 min. of French Rotisserie (multiple plank positions, hold 30 sec w/ optional 10 sec break in between poses)

Finish with some Broga – ran out of time before down dog.

COT

1 Kings 19:11-13, God often speaks through a still, quiet voice. Challenge to us is separating out that calming peace from the noise in our daily lives.

Announcements

  • Upcoming 2nd F lunch in Hampton. YHC forgot what date was passed (last Friday of the month?) Moneyball has the details.
  • Registration open for GTE 35, The Capital: https://growruck.com/event/gte-35/

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