Launch on time with the usual Lone Star arrival time. Mosey to parking lot for disclaimer (Outlaw is always responsible except for the next 45 minutes) and warmarama:
SSH – 15ic; IST – 15ic; TS- 15ic; Long Snapper – 15ic; Slow Windmill – 10ic; Runners Stretch to Left/Right Plank – 10 count; American – 10ic
Mosey to the quad – 4 laps – stop each corner for exercise:
Americans 10ic; Backward Lunges 10 each leg; Apollo Ono 10 each leg; LBC 15ic
Americans 10ic; squats 10; Apollo Ono 10 each leg; Black Widow 10ic
Americans 10 ic; forward lunges 10 each log; Apollo Ono 10 each log; LBC 15ic
Americans 1o ic; squats 10; Apollo Ono 10 each leg, Glut Walk-outs 10ic
Partner-up;
Run to next corner and back; Americans
Run to next corner and back; mountain climbers
Run to next corner and back; squats
Run to next corner and back; LBCs
Repeato
Mosey to wall:
3 sets: 10 step-up each leg; people chair; air press, incline americans 10 ic
Mosey back to launch – circle-up – includes pigeon, low flutter, lbc, eddie meryx
Oyster- Thank you for taking us out in prayer
Outlaw – thank you for the opportunity to lead the best OA in all of Cornelius.
RB