AO: The Theater (aka Antrim Park)
WHEN: 0530-0615
TEMP: 44 F
PAX: Bo Schembechler, Mogul, Grovetucky, Diamond, Jumper, Aye, Mariah, Spotlight, Ballbearing, Teach (QIC), Savannah
Disclaimer followed by mosey around the park while we waited for a few stragglers to join the PAX
COP at the Lake
Cat Stretch
Glute bridge
YTWL
Sun Gods
Drop Lunge
Lateral Lunge
Stevie Wonders
Low Squat to hamstring stretch
Teach
Lunge forearm to instep with rotation
Mosey to Basketball Courts
The Thang
45 secs work, 15 sec rest, partner up, one partner is planking with 20 merkins during the work
1. Band Bicep curls
2. Kettlebell Deadlifts
3. Wall balls to backboard (Squat to push press throw with medicine ball)
4. Speed skaters
5. 10lb overhead ball slams
2 rounds of suicides
Namarama and COT
Today’s focus was mobility, flexibility with a short HIIT workout. Thank you PAX
YHC,
Teach
F3 Columbus 