The Signal Fire
AO: Norseman
When: 02/23/2023
QIC: 1st rule
PAX (15): Cam's, Chapter 11, DeLorean, FICO, Fresh Prince, Ha-ha, Huffy, Knight Rider, Mayflower, Orvis, Password 123, Pepper, Pumba, Stu, Walkie Talkie
Preamble:
Let’s have some FUN!
Warm-O-Rama:
Long Warm Up:
- mosey to Cogburn Rd, down to St. Francis entrance, back to Nacho’s hill.
- SSH -> Weed Pickers -> Hip Flexer
- Smurf Jacks -> Imperial Walkers with surprise burpees
The Thang:
Conquer the Hill:
- (5) Max effort sprints up Nacho’s hill
Old Flag Field – rock and roll:
- First song: shoulder tap planks with mercans on the ‘Q’
- Second song: squats, lunges with burpees on the ‘Q’
- Third song: American hammers, Mtn. climbers, gas pumpers
Old Flag:
- Mike Tyson (10) to Bear crawl, rinse repeat
Mosey back to the flag
COT:
Thoughts for TMI to get better and back with us