Jams Sesh at the traz
- When
- Saturday, September 30, 2023
- AO
- Alcatraz
- Q
- Slow Jams
- PAX
- 7 Slow Jams, Falcon Crest Ryan_F, Gary Fike, Mark Nestel, Senator Tressel, Skipper, Über
Slackblast:
Jams Sesh at the traz
DATE: 2023-09-30
AO: ao-alcatraz
Q: Slow Jams
PAX: Mark Nestel Senator Tressel Falcon Crest Ryan_F Skipper decibelf3 Über
FNGs: 0
COUNT: 7
WARMUP: Stretches and IC exercises
THE THANG:
1)Tabata - 6 cycles, 6x sets ea. 20 secs on, 11 secs rest. 1 min recovery run. Run around lot.
1. Squats
2. Flutters
3. Monkey humpers
4. American hammers
5. Lunges
6. Vups
2)DORA at steep road. Partner does 5 flying squirrels at the top.
1. 100 jump squats
2. 200 hillbilly Walker
3. 300 lbcs
3)Round of 11 motivator to end things
MARY: 2 remaining minutes were used for IC on your 6 exercises
ANNOUNCEMENTS: poker night, bbq and bourbon night, read your newsletter
COT: prayers for those that are ailing and those dealing with loss of a loved one. Prayers for our 2.0s. Always thankful for what we have.