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Honored to have the privilege of Qing the 8th Anniversary of #theeagle. References to OGs, past workouts and the AO and lots of references to "8."
WARMUP:
8 8 count warm up exercises:
SSH IC x 8
IW IC x 8
WMH IC x 8
Air Squat IC x 8
Arm circles IC x 8 Forward
Arm circles IC x 8 Backward
Manafort good morning IC x 8
Mtn climbers IC x 8
Tribute to @Barksdale and his signature Thunderstruck. ACDC Classic every time you hear "Thunder" do one merkin.
@Avalanche tribute Roxanne burpees – every time you hear Roxanne – do a burpee (squat as the modification)
The KB group broke off and the rest of the 17 PAX soared like Eagles (arms out) to the front of the school.
THE THANG:
Broke up into two groups and would alternate
Group 1 – Step ups on the wall (8 in tempo on the left, 8 in tempo on the right)
Group 2 – Johnny Dramas
***Switch***
Group 1 – Erkin IT x 8
Group 2 – Curb Squats (touch your butt to the curb at the low part of the squat)
***Switch***
Group 1 – Derkin IT x 8
Group 2 – Bulgarian Split Squat Lunge (4 on each side
Recover.
Bear Crawl to the sidewalk leading back to the playground and then mosey to the basketball court.
Peoples Chair, the PAX to the far left, bear crawl to the end of the line and keep going until everyone has moved to the far end of the line.
Mosey to the Football Field for F3 Churham Football. Break up into two groups of 8 and each position had a different AMRAP exercise with the “timer” being the receiver and defender who would attempt to make a catch. If a catch was made, the defender or the receiver would get to call an exercise for the PAX.
TE – Squat Jump
T – Fast feet
LG – Low Squat hold
C – Bent over rows
RG – Low Squat hold
LG – Fast feet
TE – Squat jump
WR/DB
Quarterback
Everyone rotated to their left and two miraculous catches were made with the LapLane to G-Money connection being the most impressive.
MARY:
LBC IC x 8
Flutter Kicks IC x 8
Heels to Heaven IC x 8
ANNOUNCEMENTS / COT:
The Wolf is 2/15 – sign up on the MegaDoc!
Grateful for the opportunity – Thank you to Beano, Avalanche, Barksdale, Ocho, Yurt, Prancing Horse, Max Power, Spud, The Good Nurse and Laplane for their stewardship, service and leadership. Here's to 8 more great years!