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Date/Time
Date(s) - 11/09/2023
5:30 am - 6:15 am
Site Q - Hannibal
Location
The Wall
Categories
Boot camp style workout. On the River. Amazing way to watch the sun come up and start the day with sweat pouring over your rejuvenated soul. Some ramps, lots of steps, a little concrete, a little grass, all the fixens for beautifully scripted beatdown!
Best Parking is on Cherry Street. **Please be considerate when you park on the side streets, keep the Mumblechatter at a minimum out of respect for the residents.**
Ski Season Leg Day
PAX:
Bourbon
Flo
Photon
Tarnished
Hannibal
Guardian
Lego
Stark
Oil Change
Viper
Drip
Phat Thor
Nitrous
Huckleberry
Callahan
Jennay
Fat Amy – QIC
F3 Mission & Principles
Warm-up: Leg Stretches, 20 SSH in cadence, 5 Ct Squativators
The Thang
Count O Rama, then divided into partners
One partner runs up stairs
Other does exercises at the base of the Mtn
Change exercise every 4 min
Exercises:
1. Bonnie Blairs (jump lunge)
2. Side squat
3. Box Jump
4. Skiers
5. Calf raises
6. Lt Dans
7. Al Gore (hold low squat)
Cool Down: Stretch legs
COT: COR, NOR, 6 (Guardian), Announcements, Prayer