Tag: Bear

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Snow Q, Get That Heart Rate Up

AO: greenmachine
Q: Hair Band
PAX: Betty Ford, Cowboy, Shania, Bear, Esposa
FNGs: None
COUNT: 6
CONDITIONS: cold and snowy

WARMUP:
Mosey a lap around the track
50 SSHs
High knees x 30 sec
Butt kicks x 30 sec

THE THANG:
30 lunges (15e)
10 burpee broad jumps
Run to next corner
Repeat until one lap is finished around the track

Jog a lap

50m Sprints with 30 secs of drop squats on a timer

Repeat Lunge, BpBJ, run lap

Mosey back to start-x

MOLESKINE:
On days like today a balance between leg soreness & staying warm had to be made. We warmed up and kept that heart rate high.

ANNOUNCEMENTS:
– Night Moves Thursday March 6th, check SalPal post in main channel
– AOQ Grow School, Sat March 22nd tel:0600-0800
– Spring Fling by Natural Ice – CBO in early April

COT:
• prayers for general family health and wellness, for the new fathers in the group (shout out to Bear for his 1mo old), safe travels to Shania as he flies to Canada today

Thanks for having me out to Q today! Always a pleasure to spend time at the machine

Rock On,

Hair Band

Posted on

A-space-Dora

AO: iiipillars
Q: Pep
PAX: Bear, Bard, princessaurora, t-cell, Grape, Go Fish, Dollywood, Zelenskyy, Tackle Box, Embassy Sweats, Pep, Black Lung, TiVo, government mule, lucky strike, Formica, hagis, Lucky strike
FNGs: 1 Lucky strike
COUNT: 17
CONDITIONS: early spring – cool but comfortable

WARMUP:
– overhead claps: 20
– seal claps: 20
– imperial walkers: 15
– good mornings: oyo

THE THANG:
– hand release Mercian: 100
– Alabama prom dates: 200
– fire hydrants: 300
– dips: 200
– american hammers: 100

– pullups: 50 with partner running around track
– ended with mary

ANNOUNCEMENTS:
Plank-ril – month of April pranks planking

COT:
– Praise blacklung’s dad has a fall but no fractures
– Princess Aurora’s sister in law: post child birth issues