October 18, 2021
Pax: Ledecky, Mallard, Springs, Gold Digger, Crawlspace
WAR: Various movements to warm up the muscles & loosen the ligaments.
THANG: Pilates: isolated muscle movements conducted in rapid succession for 45 seconds with a 15 second break.
After 7 exercises were completed, there was a 45 second break. 3 sets.
Reverse crunch w/lifted legs
X & O w/ 4 leg crosses on the X
WWW 1 to V up
Marge & Homer, 4 leg crosses on the homer
Side plank w/ Knee to elbow
other Side Plank w/ Knee to Elbow
Bear Plank to leg twist through(think break dancing)
Alternating Archer Merkins
X & O with Elbow to Knees on the O
Figure 4 leg lift w/ Ear to Knee, flapjack on the 20
Crawford Mermaids, flapjack on the 20
Side Lunges, alternating
Hold X position with continuous leg crosses
Bird Dog Planks
Partner 1 holds plank, Partner 2 runs an out n back in the lot, then switch
Partner 1 holds a squate, P2 runs an out n back in the lot, then switch
P1 holds an Airplane, P2 runs an out n back in the lot, then switch
Good work brothers
A pleasure to serve.