AO: Runway

When: 08/23/2022

PAX:

Number of Pax: 7

Pax Names: Flux Capacitor, MacDaddy, Sludge,

Number of FNGS: 0

FNG Names:

QIC: MacDaddy


The BackBlast:

Got Notorious one more time at Runway with 7 Pax this morning trying to get better: Flux Capacitor, Short Timer, Sludge, NCMO, Franz, Cue Ball, MacDaddy.

Warm-a-Rama

20 SSH IC

10 WMH IC

10 Grass Grabbers IC

20 LBAC IC

20 LBAC in reverse IC

15 Imperial Walkers IC

Long Mosey back to starting point

The Thang

Blimps (OYO)

5x     Bulgarian split squats (each leg)

10x   Lunges (each leg)

15x    Imperial Walkers

20x   Merkins

25x   Plank Jacks

30x   Squats

Repeat, but second time through, add 5 to each

Repeat, but third time through, add 5 more to each

Individual Medley IC

5x Bradley Cooper

5x Flutter kicks

5x Bicycles

5x Box Cutters

Repeat, but second time through, 10x each

Repeat, but third time through, 15x teach

Repeat, but 4th time through, 20x each

Gorilla Complex (with Coupon) IC

10x Curls for the girls

10x Overhead press

10x Tricep Extensions

10x High Pulls

10x Merkins

repeated 3 times but added 5 more merkins on the end to get to 6:15am

COT

Talked about Iron Pax in September.  Talked about Short Timer headed to Marine Boot Camp next Week…Thank you Short Timer for your service…MUCH appreciated.  Closed in Prayer.

MacDaddy

 

 

 

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