It was a glorious day to be alive at Shake & Bake with Red Dragon at the helm of the AO. This was the last day at Kernodle MS since Covid displaced the AO from GSO Day School. After delivering a loose version of the Disclaimer, yours truly guided the Pax on a journey of athletic enlightenment at the track.
SPRINT LADDER goal-2-goal on the soccer field w/ supplemental movements at each end.
Mary (extended version)
IN & OUTS w/ 45⁰ TRICEP PRESS x10sc *Start position is on your back with palms on ground & arms at 45 degrees, so your shoulders are slightly elevated depending on your flexibility. Simultaneously press up into a V-Crunch & perform Gas Pump w/ legs & return to start position.
PLANK JACK/SPIDER-MAN CRUNCH (4/L4/R4) x10sc
PLANK HIP RAISES w/ x5 DIP PULSES x 10sc
SCISSORS SLO-MO x10sc
ELBOW TO KNEE CRUNCH _L/R x 10sc
3 STAGE CRUNCH W/ 3-PULSES x10sc
BOAT TAPS (IN AMERICAN HAMMER POSITION) x20sc
AMERICAN HAMMER W/ SCISSORS SLO-MO x10sc
AMERICAN HAMMER x1sc
Bo Derek CSAUP, Juneteenth Ruck, Blackbeard Challenge, Memorial Murph, Blood Drive, Convergence
Norwood, Matlock, Red Dragon, Bodett, Whirly Bird, Bobby Knight, and Slumlord-QIC