Backblast! Penguins reunion

AO: Armory
Q: Counterfeit (John Kinneer)
PAX: Chet Ripley (Elton Smith), Penguin (Dylan Warner), Counterfeit (John Kinneer)
FNGs: None
Count: 3

WARMUP: the usual suspects
THE THANG: mosey to pull up bars. Did 5 ‘seated chair’ pulluos. Mosey back to base to complete 60 seconds of each followed by 15 second rest:

Squat jumps with arms up and legs wide – 3 then taps  legs together and repeat

Crunch with legs up center then lateral left then right

Side jump left to right with knees up high – 3 Then jump punch

Plank Punch left arm then right arm

Jumping reverse lunges swing both arms side to side touching leg 3 then hop with  feet together in center

Ab sprints

SSH

Plank alternating leg lift

Squats

Toe  touches – On six lift leg straight 90 degrees and touch ties with other hand continuously alternating

Mosey to pull up bars for another five seated chair, pull-ups. Mosey back to the base and did round two of the above.

MARY:
ANNOUNCEMENTS: social M event at Heritage wine this Friday. (Tendinitis) dance Arama Saturday..
COT: continued rotator cuff surgery recovery Prayers for Chet’s wife as well as they’re a good friend. Prayers for penguins dad who is battling a second round of cancer.