AO: backblasts
Q: Herve Francois (Stingray)
PAX: RedCoat, Fred Kelly (Grassy Knoll), Harjot Pannu (Cruiser), Hitchcock (Randy Sherman), Matt Hopkins (Brisket), Michael Fleischner (Knight Watchman), Wayne Frost (Takedown), None
FNGs: 1 None
COUNT: 8
WARMUP:
Arm circles – 10 forward & 10 backward
Chest stretch – arms behind back – 10 sec
Bend down touch toes – 10 sec
Quad stretch – right leg – 10 sec
Quad stretch – left leg – 10 sec
Back stretch – on stomach – look up
Back stretch – child pose
Left leg stretch – turn to touch the sky
Right leg stretch – turn to touch the sky
5 Motivators
THE THANG:
– 5 burpees
– Run up the hill & do 5 flutter kicks
– Run back down hill and do 10 side straddle hops
– Run up the hill & do 10 flutter kicks
– Run back down hill and do 15 jumping lunges
– Run up the hill & do 15 big boy sit ups
– Run back down hill and do 20 lunges
– Run up the hill & do 20 flutter kicks
– Run back down hill and do 25 tricep dips
– Run up the hill & do 25 flutter kicks
– Complete another cycle but with running backwards up the hill
Q: Herve Francois (Stingray)
PAX: RedCoat, Fred Kelly (Grassy Knoll), Harjot Pannu (Cruiser), Hitchcock (Randy Sherman), Matt Hopkins (Brisket), Michael Fleischner (Knight Watchman), Wayne Frost (Takedown), None
FNGs: 1 None
COUNT: 8
WARMUP:
Arm circles – 10 forward & 10 backward
Chest stretch – arms behind back – 10 sec
Bend down touch toes – 10 sec
Quad stretch – right leg – 10 sec
Quad stretch – left leg – 10 sec
Back stretch – on stomach – look up
Back stretch – child pose
Left leg stretch – turn to touch the sky
Right leg stretch – turn to touch the sky
5 Motivators
THE THANG:
– 5 burpees
– Run up the hill & do 5 flutter kicks
– Run back down hill and do 10 side straddle hops
– Run up the hill & do 10 flutter kicks
– Run back down hill and do 15 jumping lunges
– Run up the hill & do 15 big boy sit ups
– Run back down hill and do 20 lunges
– Run up the hill & do 20 flutter kicks
– Run back down hill and do 25 tricep dips
– Run up the hill & do 25 flutter kicks
– Complete another cycle but with running backwards up the hill
MARY: None
ANNOUNCEMENTS: Winter Solstice Ruck tonight at 8pm! Aviator’s holiday party – please RSVP! Reminder – no beatdowns at ao rising on 12/25/24 or 1/1/25
COT: Thank the Sky Q for all that He provides. That he continues to bless us, our families and all those suffering and having difficult times with his guiding hand