Q: Nomad
Warm-up
Scoops
Michael Phelps
Hip Openers
Motivators from 5
The Thang:
Bat wings for time: 20 seconds arm circles forward, hold 20 seconds, arm circles backward 20 seconds, hold 20 seconds, 20 seconds seal claps, 20 seconds overhead claps.
Heads or tails
PAX go around in circle and calls out their favorite exercise and least favorite exercise. Heads= favorite
Tails= least favorite exercise
While everyone completes the exercise the PAX who called runs to the first corner of the trail past the baseball field. When pax returns next PAX goes . Some exercises included:
Burpees
Donkey kicks
More burpees
Monkey Humpers
Starfish/bourbons
BGSU
Sparky Crabs
a couple others I can’t remember
Cardio burst
30 sec work/10 sec rest….x2
Sprint to jog
Drop Squats
Box Jumps
Boy bands
Abs
What does the fox say: LBCs during song, flutters during chorus
With a surprise of what the doesn’t say
Captain Thor to 5
Glute bridge burnouts
1 minute glute bridge
1 minute pulse
1 minute hold
Name-a-Rama
Announcements:
Book club tonight @Barista’s house. Details on #fiabookclub
#aovortex new location next week at Whitney Park! @Spartan kickoff Q! Come out to support the relaunch of this AO!
Q Calendar is up for September. If you want to Q, but haven’t yet feel free to reach out to one of our amazing SiteQs to support or @Spartan or myself.
COT see picture
My camera was blurry this morning, but it was a beautiful sunrise!Hope everyone has a great day!!
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