The Signal Fire

AO: Norseman

When: 02/23/2023

QIC: 1st rule

PAX (15): Cam's, Chapter 11, DeLorean, FICO, Fresh Prince, Ha-ha, Huffy, Knight Rider, Mayflower, Orvis, Password 123, Pepper, Pumba, Stu, Walkie Talkie


Let’s have some FUN!


Long Warm Up:

  • mosey to Cogburn Rd, down to St. Francis entrance, back to Nacho’s hill.
  • SSH -> Weed Pickers -> Hip Flexer
  • Smurf Jacks -> Imperial Walkers with surprise burpees

The Thang:

Conquer the Hill:

  • (5) Max effort sprints up Nacho’s hill

Old Flag Field – rock and roll:

  • First song: shoulder tap planks with mercans on the ‘Q’
  • Second song: squats, lunges with burpees on the ‘Q’
  • Third song: American hammers, Mtn. climbers, gas pumpers

Old Flag:

  • Mike Tyson (10) to Bear crawl, rinse repeat

Mosey back to the flag


Thoughts for TMI to get better and back with us

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