DATE: 03-08-2023
PAX: OCB (QIC), KATO, CRASH, ROADSHOW, DEACON
WARM UP:
5 TO 1 MOTIVATORS
10 – BEAN PICKERS (IC)
10 – 8 COUNT WILLIE MAYS HAYES
10 – MOROCCAN NIGHT CLUB (IC)
ARM CIRCLES COMPLEX
10 – PERFECT SQUAT
10 – PERFECT MERKINS
THE THANG:
INDIAN RUN TO THE STAGE
5 – BURPEES
15 – 8 COUNT STEP UPS
10 – DECLINE MERKINS (IC)
10 – INCLINE MERKINS (IC)
10 – DIPS (IC)
10 – 8 COUNT STEP UPS
5 – DECLINE MERKINS (IC)
5 – INCLINE MERKINS (IC)
5 – BURPEES
25 – SSH (IC)
INDIAN RUN TO THE STAIRS
10 – MERKINS (IC) ——> UP THE STAIRS
5 – BURPEES ——> BACK DOWN THE STAIRS
5 – MERKINS (IC) ——> UP THE STAIRS
3 – BURPEES ——> RUN FROM THE TOP OF THE STAIRS DOWN THE GOLF TRAIL BACK TO THE FLAG
MARY:
25 – COUNT SEATED STRETCH – RIGHT LEG, LEFT LEG, CENTER
25 – COUNT ANKLE OVER KNEE SEATED TWIST – RIGHT SIDE, LEFT SIDE
25 – COUNT SEATED STRAIGHT LEG TOE TOUCH
20 – WWI (OYO)
10 – HEEL TOUCH CRUNCHES (IC)
10 – LBC (IC)
20 – LOW FLUTTER (IC)
20 – HEELS TO HEAVEN
20 – LOW FLUTTER (IC)
20 – LOW DOLLY (IC)
60 SECOND PLANK
MOLESKIN:
I KNEW THAT I WOULD BE SORE AND WORN OUT AFTER THE MURPH SO I GRABBED THIS Q EARLY ON. I JUST WANTED TO DO A LIGHT JOG ABOUT AND SOME LITTLE EXCERCISES TO GET THE BLOOD PUMPING. EVERYBODY LOOKED GOOD OUT THERE AND I WAS PLEASED WITH THE GROUP. THE PARK WAS BEAUTIFUL AS ALWAYS AND THE WEATHER WAS KIND TO US. THANKS FOR COMING OUT AND SPENDING THE MORNING WITH ME. UNTIL NEXT TIME….. OCB – OUT!