Dragon’s Lair 10/7/2023

Dragon lair 

10/7/2023

Weather cold like 40 degrees.

Q blades of glory 

Pax:   Taxman, Lincoln Log, house arrest, Kobra Kai

Intro in a plank 

F3, mission statement, 5 core principles, Moto no professional.  Fng?  

Stay in a plank and go to up dog.  To down down 

You can howl 

Down dog circle both legs 

Pigeon. 

Step through and stretch up pose

Warm a Rama 

15 ssh

15 wind mills 

15 imperial walkers.  

More of a 10 count stretch for big ones and taps….

Pre pre thang take a lap around the park

30 Air squats @ stop sign

25 Merkins at the next turn

Then back to the basketball court.

Pre thang. 

EMOM 45 sec. Each exercise

Side lunge 

Hand release 

Monkey humpers

Lunge jumpy

Chil cut

2x

Thang. 4 Stations

1.  45’s air squats
2.  3 burpees Barry sanders up the hill.  3 burpees crab walk down the hill  x 2
3. Wall or plank station.  30.  Count, 20  mt climbers IC, 10  Should taps IC
4. Lunge basketball court.  Then bear crawl to other side.  Lunge basketball court then Mario jump back.

2 X

Mray:

20 Frozen Freddies IC

20 Low dollies

15 LPC

15 Big Ones

   And one other core exercise I forgot… sorry Linoln logs.

Chil Cut Dips only did 6 IC

Omaha

Name O rama

Announcements:  Nugent, Turkey Trot,

Prayer:  Sleep for Taxman,

COT:  Summarized Rachel Hollis books and what she has gone through.  Keep a growth mind set.

Aye