2 FNG’s with one hailing from Austin, TX and a total of 33 PAX met Wednesday morning to help make each other stronger
Warm a Rama
20 IC x SSH
20 IC x Hillbillys
On the back, Knee to chest stretch left side 30 second hold
On the back, knee to chest stretch right side 30 second hold
Plank position calf and achilles stretch of 30 seconds per leg
After finishing up, warm a rama, the PAX headed out over the small bridge, past the wind chimes and over to the large parking area.
Run from the bottom of the lot to the top of the lot, DO 20 MERKINS, Run back down to the bottom of the lot and DO 25 CRUNCHY FROGS X 5 ROUNDS
After finishing the 5th round, we ran back to the basketball courts and counted off into 3 teams and each team went to a different station and rotated through 3 times
Station #1 – Suicides on the basketball court with burpees. Run to the middle of the court, DO 1 Burpee, Run back to the baselind, DO 1 Burpee, Run to the opposite baseline, DO 1 Burpee and then finish by running the length of the court and finishing with 5 burpees
Station #2 – 20 x DIPS and 20 Step Ups/each leg
Station #3 – 25 x Merkins and 25 x Wojo Squats
20 IC x Low slow flutters with Low Dollys mixed in
5 x Extended hand plank with 20 counts by the PAX
25 x American Hammer
Encouragement from Amphibious to get out to other AO’s that are struggling. Get out of your comfort zone.
Encouragement from DeFib to embrace the culture we have in Greensboro and be thankful by EH’ing more folks
Brown Bark Benefit 5k, August 27th
Stampede thursday with Refi on the Q
HP took us out
Thank you to @Explosion for encouraging me to come out and lead. It was a lot of fun and an honor.