Who Are You?

Posted on Posted in Backblasts
  • When: 04/25/2022
  • QIC: Papa Smurf
  • The PAX: Goggins(FNG WELCOME), Rudy(r), inside out(r) Sandcrab(rr)

Who are you? A Father? A husband? A Leader? A Follower? A son? Probably all of the above.
5 Pax posted on a beautiful morning to get some ab work done.
The QIC has an important meeting at the golf course so merkins were avoided at almost all costs .
Who are you?
It’s a good day to be alive.
Active warm up. Slow mosey around the park:
Warm UP:
SSH/plank Jack /hello dolly/plank for 1 min. Mountain climber /reacher/don Quixote. /. SSH.

The thang:
Skip width of field. 10 big boi
Skip width of field. 10 big boi
Carioke width of field. 10 squats
Carioke width of field. 10 squats
Run width of field. 10 Sand crab exercises.
Run width of field. 10 Sandcrab exercises
Run backwards width of field. 10 mountain climbers
Run backwards width of field. 10 mountain climbers
Lt Dan’s. 4 lunge 1 burpee. Add 4 and 1. 8 lunges 2 burpees. Width of field.
A little work on the tennis court. Wall sit. Balls to the walls and a Sandcrab exercise.

45•15
1. Reverse butterfly crunch
2. Opposite knee to elbow
3. Kickstand side plank. Each side
4. Hands back knee thrust
5. Plank toe tap
6. Frog crunch.
COT BOM. welcome FNG Goggins.
Always a pleasure to lead such a fine group.

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