Don’t forget Leg Day

AO Catapult

Conditions: 70, Calm winds, clear skies, slight humidity in the air, Mosquito threat level: Moderate

Had a good group for some spirited mumble-chatter and strong beatdown. We almost lost Hedgehog after I mentioned todays beatdown would include a large amount of lower body movements

One minute Warning

COP:

Disclaimer

Warm Up:

15 Hairy Rockettes IC

50 Pickups OYO

14 Windmills IC

14 Thru the tunnel IC

14(ish)×4 LBAC(F,R, Raise the roof, Seal) IC

14 Mountain Climbers IC

Mosey to the Cross walking backwards for:

50 Rocky Balboas

25(ish) Freddie Mercuries IC

50 Rocky Balboas

Mosey to coupon pile and back to big parking lot.

Beatdown:

3 rounds: 20 Reverse Lunges / 20 weighted glute bridges

Partner workout: Pax completes 50 pickups while partner completes Macarena Planks, then switch(Remember to tell you partner when you are finished)

3 rounds: 20 Sumo Squats / 20 Bent over Rows

Partner workout: Pax completes 50 pickups while partner completes Macarena Planks, then switch

3 rounds by the Bleachers: 20 Step-ups / 20 Tricep Dips

Group workout: 30 Tib raises, Hamstring Stretches, and Quad Stretches

Put the coupons back and back to the Flag.

Great effort put out by all HIM. Even the amount of ridicule was lower than expected given the variety of new and not often used movements. Don’t forget to use those string beans!

COT

COR – (8)

NOM

Announcements: Free to bleed date change, Side Out VQ next Tuesday—-Be there!

Prayer Requests: Walsh Family