Fast and Slow

Title: Fast and Slow Date: 8/31/2021 Q: Voyager

Location: Riverside PAX: Sparks, Kaboom, Twilight, Southpaw, Barkley, Puzzle, Sunny, Foodie, Mermaid, MamaBear, Hurricane, Karaoke, Welcome FNGs Slopes, Mugs, Passport Warm up: Indian Run around park, then stretch on own The Thang: 50 seconds on/10 seconds rest - go through twice. Do each exercise as slowly as possible and work on form, endurance, and individual muscle groups. Jump Squats Tricep Push Ups Star Sit Ups Kick Back Leg Raises Sprint and Jog Back Airplanes Plank Reaches Dead Bugs Hip Thrusts Sprint and Jog Back Sumo Squat Bear Hold with Kick Through Side Plank Wrap Superwomans with Shoulder Press Sprint and Jog Back COT: No words of wisdom, just said thank you for everyone always showing up, challenging each other, leading Qs, and making each other stronger and healthier.