21s with Coupons (not cinders)

AO: The Wreck

When: 2024-07-24

QIC: Gutterball

PAX (12): Bear, Blue, Bobber, Dangle, Echo, Missionary, Rooney- timlonergan, Sell-out, The Fifth, FNG - Paci, Norm

Preamble:

Today’s workout was focused on core movements and chest with a nice morning stretch to start hump day.

Warm-O-Rama:

Loosened up with the flowing: - Michael Phelps - arm circles - Downward Dog to plank to upward dog - runner’s lunge - runner’s lunge with arm raises - inch worms

The Thang:

PAX completed 21s on the football field. PAX lined up on the sidelines and did the following on one half: Core side - starting with 20 reps and moving down to one we rotated through the following movements each time: kneeling twists with a coupon Crunches with a coupon American hammers with you guessed it a coupon We then ran to the other sideline and did the following starting with 1 and counting up to 20. wide stance mericans standard mercans and diamond mericans we then ran backwards to the core side and rinsed and repeated until counting down to 1 and up to 20.  

COT:

Shared details on the upcoming Blue Ridge Relay encouraged PAX to join running groups prayed for Dr. Nemo for good fortune on his recent board exams as well as the kiddos returning to school in the coming weeks. Welcomed and named our FNG - Paci!

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