- Post Type: Backblast
- When: 07/13/2023
- AO: Midoriyama
- QIC: Wojo
- FNG's:
- PAX: Freight, Pall Bearer, Slaw, Happy Trees, Oompa Loompa, Sargento, Gumby, Def Leppard, Broke, Montross, Flintstone, WikiLeaks, Dr. Seuss, Hushpuppy, Gavel
7/13/23 Midoryama:
- Warm UP:
- SSH x 10
- Don Q x 10
- Leg Swings – Front, Behind, Side
- Mosey to Turd Shack:
- Tib Raises
- Wall Squat
- Wall Butterfly
- Calf Raises
- Mosey to Benches:
- Cat Stretch
- Split Squat (front leg elevated)
- Split Squat (rear leg elevated)
- Sitting Squat (grab bench if needed)
- Mosey to Field:
- No Arm Get Ups (on back, on belly)
- Crab Stretch
- Crawl/Crab Switches
- Run Drills
- Walking High Knees – Heel Toe Walk – Walking Lunges (deep stretch) x3
- Countdowns from 5
- Side Straddle Hops
- Burpees
- Merkins
- Mountain Climbers
- LBC’s
- Recover – Check Time
- Stretches:
- Sitting Squat
- Sitting on Knees (feet flat)
- Sitting on Knees (toes flexed)
- Crosses
- Scorpion
- COT: Announcements, Prayer Requests, Prayer
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