11/18/21 | The Coop AO | Swanson Elementary | 30 Degrees – Windy
PAX: Honey Stinger, Knobs, Folsom, Toadstool, Stella, Hotdog, Landsbury, Sven
Q: Sven
Sven welcomed the PAX, gave the mission statement, core principles, and the disclaimer that he is in no way a professional. PAX moseyed as a unified group of 8 to the warm-a-rama location at the playground.
Warm-a-rama: (Approx 10 min)
Mosey
- 20 Side Straddle hops (IC)
- 15 Tappy Taps (IC)
- 15 Big Ones (IC)
Pre-thang: (Approx 5 min)
10 Merkins, Werkins and Rangers and the bottom of the hill and then core work at the top.
Thang: (Approx 25 min)
We ran the traditional route and did pearls on a string.
Station 1:
1. Jump squats 20
2. Merkins 20
3. LBC’s 20
Station 2:
1. Big Boys
2. Workins
3. Calf raises
Station 3:
1. Dips
2. Arm Circles
3. Carolina Dry Docks
Station 4:
1. Squats
2. Merkins
3. Copperhead Squats
6MOM:
American Hammers Rancid Style
Prayers and Announcements:
Prayers to all of those with medical issues. Everyone is getting ready for the run on Thanksgiving
CoT:
Have passion for what you do in life. Encourage your kids to pursue something they are passionate about. Support it, live it and do it! For you and for others.