6/01/23
AO: Dark Knight
Q: Klinger
PAX: 3 Poncharello, Goober, and YHC
Warmup
SSH, Sir Fazio/Moroccan Night Clubs, Cotten Pickers, Imperial Walkers, runner stretching
“Tour De Knightdale Station”
2.2 Mile mosey with lots of stops for
1. 30 – Mercans
2. 30 – LBCs
3. 40 – Flutters (1-2-3=1 cadence)
4. 30 – Sumo Squats
5. 30 – Mercans
6. 30 – LBCs
7. 30 – Flutters (1-2-3=1 cadence)
8. 10 – Gossit Goblet Single Leg weighted Squats
9. 20 – Weighted Tricep Extensions
10. 30 – incline Mercans
11. 20 – Dips
12. 30 – calf raises
13. 20 – single leg step-ups
14. Out and Back parking space box sprints
Name-o-rama
Announcements:
Prayers: Poncharello’s Mom, Klinger’s Mom, Head Nurse recovery from Surgery