QIC: Vila
PAX: (9) GlowPop, Hawkeye, CardinalLaw, PileDriver, Slippers, BabyDoc, Swinger, Vila, Toxic
Thank you, IR for letting me introduce you to my friend, Roxanne this warm, fine morning! Hope you enjoyed the special Rebel Yell treat I cooked up for you as well!
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Warm-up:
40 SSH IC
15 Merkins IC
25 LBC OYO
1 Lap around the track
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The Thang:
Grab two blocks and head to the field. We did various rounds of Ring of Fire/Strong Songs + a down and back exercise (or two or three).
Round 1:
70-80% sprint down field and back
80-90% sprint down and back
Full sprint down and back
Circle 1 (Ring of Fire):
(Eye of The Tiger – Survivor)
Group squats x 15 IC
Two PAX with blocks pass left after 15
Rinse, repeato until every PAX has had a turn at the blocks
Round 2:
Lunges down / Mosey back
Circle 2 (Strong Song)
(Rebel Yell – Billy Idol)
Alternate exercises: Billy Idols (Alternate calf raises to the beat), and
Calf bounces (fast raises to the beat) with either Ray Lewis’ or Seal Claps (attempted to do this to the beat…very unsuccessfully)
Round 3:
Bear Crawl 1/2 way down, mosey remainder / Mosey back
Circle 3 (Strong Song)
(Another One Bites the Dust – Queen)
Freddie Mercury’s to the beat with occasional interruptions to do 6" / 45 / 90s to break it up a bit. (3:30 minute ab buster!)
Round 4:
High Knees down / Mosey back
Butt kickers down / Mosey back
Circle 4 (Ring of Fire)
(Safety Dance – Men Without Hats)
Alternating between merkins and dry docks x 15 IC
PAX with blocks do curls and then pass left
Round 5:
70-80% Sprint Down and Back
80-90% Sprint Down and Back
Full Sprint Down and Back
Circle 5 (at the flag)
Rooooooooooooooooooooooxaaaaane! You don’t have to put on the red light!
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COT:
Praise: Swinger’s youngest 2.0 is back from the hospital and eating some foods again. Looking forward to more healing and another good test result in the near future.
Announcements:
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Two options of January 11th: Windwood farms service and Charleston Marathon. Please contact Diopter ASAP if interested in assisting with the marathon.
TAP’s
- Continued healing for Swinger’s 2.0
- Slippers’ Aunt that is healing from some health issues
- Glow Pop’s Aunt was diagnosed with stage 4 cancer
SYITG,
-Vila