12 PAX for a Co-Q at the Finest AO in all of Cornelius. It’s going to be Mericans and more Mericans and why not, more Mericans
Mosey to the Yoga studio parking lot. Quick disclaimer, then
Warm O Roma – SSH IC X 15, Windmills slow IC X 10, long snapper IC X 15, runners stretch right for 5 count hold, flip flop, IST IC X 10, Toy Soldiers IC X 10. Mosey in-between the Yoga Studio building.
Wall work – rotating hip on right leg IC X 10, inclined Mericans IC X 10, back to left leg of rotating hip, inclined Mericans IC X 10. Mosey to steakhouse side patio for.
Body weight squats IC X 15. Mosey to the square
4 corners – 40 LBCs, 30 squats, 20 Mericans, 10 CCDs, then reverse the order. * All exercises OYO *
Quick mobility Moment – glut bridge into single leg extension X 5, flip flop. Pretzel crunches X 10 each side. Dieing cockroach IC X 10. Mosey in-between boutique building.
Wall work – swing the leg into closed hip X 10 each leg, standing Suzanne Summers IC X 10 each leg. Kiss the wall for 5 count hold. Praying Mantis IC X 10
Retaining wall – step ups in declining count; 15 ea leg, then 10 ea leg, and 5 each leg. Dips in declining count: 15, then 10 and 5. Declined Mericans X 10. Mosey to launch.
Finishing routine – crunchy frog IC X 10, Mericans X 10, W IC X 10
Recover, Recover
Moleskin – great to see Hollywood working out. Nice recovery. Nice to have Fast Pitch join at PAINinsula especially after successfully completing The Murph yesterday 👊🏼
Coffeeteria was a great turnout. PAX Hacker joined