Put your back into it

AO: First Tree
Beatdown Date: 04/22/2021
Q: Sandbag
Pax: ATM, Birdman, Bob Ross, Bookworm, Checkmate Gilbert, Clearance Clarence, Freefall, Gypsy, Walter, Woody
FNG:
DR Pax:

Intro:
Disclaimer

The Thang:
Warmup:
Various warmups of sorts. Forgot most of them.

The thang:
Run lap.
Prone cobra 3 count hold.
Jumping exercises to Kris Kross
Prone cobra OMD.
Jumping exercises to Kris Kross
Prone cobra in cadence

Run lap.
Rear deltoid. 3 count hold. (Lift shoulders slightly off ground. Hold upper body off ground with arms. Thumbs pointing up)
Jumping exercises to Kris Kross
Rear deltoid. OMD.
Jumping exercises to Kris Kross
Rear deltoid. In cadence.

Run lap.
YTI. Lay on stomach and lift arms into said position. Squeeze back on up.
Ys.
Jumping exercises to Kris Kross
Ts
Jumping exercises to Kris Kross
Is
Lizard out and back.

Mary:
Yes, we did it. Memory is getting bad.

KMOA on this one so it’s a blur.


COT:
Blood drive. Foodbank. Prayers.

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