THUNDER THIGHS

AO:  Delphi

QIC: Derecho (VQ)

THE PAX: Hightower, Pop Fly, Dunder, Roddick, Hoolihan, Nano, El Nino, Ashe.

THE WARM UP: Fellowship jog with butt kickers, high knees, and side shuffles. SSH, down dog, cobra, Willie Mays Hays, and arm circles.

THE THANG : A nonstop four round leg based, moving end-end on soccer field, workout consisted of many bear crawls, walking lunges, and side step squats with leg and core exercises in between.

Round 1: 20 yard bear crawl & 9 Bonnie Blaires (BB) IC, 20 yard bear crawl & 9 Flutter Kicks IC, 20 yard bear crawl & 9 Sumo Squats, 20 yard bear crawl & 9 Plank Jacks IC, 20 yard bear crawl, then 100yd sprint back to other end of field.

Round 2: 20 yard walking lunge & 10 BB IC, 20 yard walking lunge & 10 flutter kicks IC, 20 yard walking lunge & 10 sumo squats, 20 yard walking lunge & 10 plank jacks IC, 20 yard walking lunge,  then 100yd sprint back to other end of field.

Round 3: 20 yard side step squats & 11 BB IC, 20 yard side step squats & 11 flutter kicks IC, 20 yard side step squats & 11 sumo squats, 20 yard side step squats & 11 plank jacks IC, 20 yard side step squats, then 100yd sprint back to other end of field.

Round 4: 20 yard bear crawl & 15 BB IC, 20 yard walking lunge & 15 flutter kicks IC, 20 yard side step squats &  15 sumo squats, 20 yard bear crawl & 15 plank jacks IC, 20 yard bear crawl, then 100yd sprint back to other end of field.

Marry:  Big boy (stand up) sit ups, fire hydrants, reverse planks, merkins, penguins, over head arm claps, and more.

CIRCLE OF TRUST: Discussed the importance of being aware of your surroundings and the people around you at all times, when making even the smallest decisions all the way up to the largest decisions. Every action we take has a ripple effect on every PAX within your circle. Understanding the reactions and ripples based on your own actions, enables you to be kind, and keep your circle strong.

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