07/22/2020 - lair - The Lair 7-22-20

AO: The Lair

When: 07/22/2020

QIC: Coach


Number of Pax: 10

Number of FNGS: 0

Pax Names:

Straight Shooter, Wilson, Killa, Lucky, Chai, Mighty M, Southern A, Regulator, Summer, and Coach


Dynamic Warmup:

Jog, high knees, butt kickers, cut the grass, open the gate, close the gate, toy soldiers

The Thang:

Bruce Lees:  20 reps of 6 ab exercises then run on lap (jog the curves, sprint the straights). Repeat 6 times

  1. In & Outs
  2. Crunchy Frogs
  3. Criss Cross Applesauce LBCs
  4. Scissiors (2:1)
  5. Sky Toe Touches
  6. Penguins (2:1)

Cool down stretching.  Circle of trust. Name o rama.

Great ab and cardio workout!  Sore the next day!!


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