Winter Ski Conditioning

AO: The Wreck

When: 2023-12-06

QIC: Sic’em

PAX (11): aflac, Bear, corky, Donor, Echo, Lincoln, Missionary, Rooney- timlonergan, Sic’em, Tubbs, Yankee

Preamble:

It’s early December and everyone needs to make sure they are in shape to hit the slopes but most importantly not miss any F3 workouts when they return.

Warm-O-Rama:

Mosey down to the lower parking lot wh SSH Weed Pickers Mountain Climbers Merkins Grab a coupon

The Thang:

30 minute ski conditioning workout, 10 difference exercises, 3 sets each, in groups of two. No recovery in between exercises Group 1 12 Isolation Jump Squats/ 25 American Hammers w/coupon Group 2 16 Agility Dots both directions/ 20 Hand Release Merkins Group 3 20 Single leg lateral hops each leg/ 10 High Knee Step Overs Group 4 20 Single leg Ventral hops each leg/ 8 reps 3 point Squat w/coupon Group 5 20 Low squat jump twist/10 Lunges each leg Stopped by the playground for a quick morning call and then back to the flag

COT:

Continue to push for last minute Santa Ruck donations, several Pax will be shopping on Thursday and Friday if interested look for information or reach out on Slack

Naked-Man Moleskin:

Honored to lead these men this morning, be mindful of others during the Holidays and give thanks for the many blessings that have been bestowed upon us.

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