Post-Quarantine 11s

37°F, damp, and foggy. 8 PAX came for an open Q filled last minute by YHC. Some were coming back after a quarantine period – needing to get back in the swing of things.

DISCLAIMER

COP

• SSH IC x 20 • Abe Vigoda IC x 10 • Imperial Walkers IC x 10 • Chinooks IC x 10 • LBAC IC x 10 forward and reverse • Seal Claps IC x 10

THE THANG

Mosey to the playground. Stop half-way at the East end of the track for 25 Squat-Jumps OYO.

At the playground:

11s

• Pull-ups • Merkins (at the third light pole)

Mosey back the way we came. Stop again for 25 squat jumps OYO

MARY

We had a bit longer for Mary, about 10 minutes:

• Plank (about 1 min) with 10 Mountain Climbers IC in the middle • Freddy Mercuries IC x 20 • Heels to Heaven IC x 10 • Dying Cockroach, on count X 10 • LBCs IC x 10 • Side Plank x 30 sec each side • Flutter kicks IC x 20 • Crab Table x 1 min (it’s that posterior chain table pose thingy that PBS’ PT suggested). • Al Gore for about 15 seconds till time

(we did the above in a different order)

CIRCLE OF TRUST

PRAYER

Prayers for Jake’s family and Donatello’s friend.

MOLESKIN

Plenty of open Q spots.

ANNOUNCEMENTS

Jan 31st, Arrowhead turns 4!