AO: The Colosseum
When: 09/23/2022
Number of Pax: 5
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Disco Ball
Introduction
First real cool morning of the year….hard to tell how to dress… too much and your F’d too little and your cold…… love it
Warm-O-Rama
Motivators from 7
Tappy Taps IC 8
Knee and ankle rotation 8 each way
Sexy Mamas 8 each way
arm circles 10 each way
The Thang
Pearls on a string
Stop 1
Suicides with shuffle across parking lot
Stop 2 Tables by Concession stand Irkins and Dirkins 20 each
Wall sit on concession stand, each pax skips around the building
run to T intersection- Monkey Humpers IC 25
Run to Tree Side V-ups 20 each side
Run to bridge Bear crawl across bridge, Lunge Walk back
Run To tree WWIs 30
Run to T intersection Side lunge to squat 20 each side
Run to middle Pavilion 20 Step ups (each leg 1/2) 20 Dips
Run to B Ball court, Suicides, bernie sanders to line run back
Run to Play ground Inverted Rows 20
Run to Middle Pavilion- Seal claps, Overhead claps, Pretzel Shoulder taps, Grady Corns 20 IC each without putting arms down
Run to flags
Mary
30 Crunches IC
20 Super Mans OYO
30 Heal Taps IC
Hold Plank till 6
Circle of Trust
Cold weather is approaching, make sure you are getting here early to warm up. Cold Weather means muscles contract, opening up to injury. Best prevention is OYO warmup. Take care of your hands, feet, head and you will be fine for the winter
Naked Man Moleskin
Nice sunrise