AO: Willow Ruck/Run
When: 01/17/2024
PAX:
Number of Pax: 3
Pax Names: Deuce, Dr. Seuss, Spoiler,
Number of FNGS: 0
FNG Names:
QIC: Dr. Seuss
The BackBlast:
Disclaimer verbally accepted.
Warm-up: OYO x 10 – wonderbra, arm circles, circle arms, hill Billys, Abe Vigodas, toy soldiers, lunge twist, pause squats, Freddie Mercury, plank jacks.
Cardio: 3 rounds of 7 motivators and 5 burpees.
Strength training: 3 rounds of 20 Merkins, 20 dips, and 20 squats.
Mary: bird dog – count of 10 around the circle. WGS count of 10 around the circle. low plank – count of 10 around the circle. side plank – count of 10 around the circle. glute bridge – count of 10 around the circle. One-legged glute bridge – count of 10 around the circle. J-lo’s x10 OYO. windshield wipers x 10 OYO. box cutter x 10 OYO. LBCs x 30 OYO.
COT: COR, NOR, announcements, prayer.