7 PAX looking to move assembled in the gloom.

Dynamic Warmup

• High knee hug/hamstring walk
• Jogging quad
• Lunge with a twist/lean back
• Spiderman touch the sky
• Inchworm
• Side lunge xover
• 5 deep squats into 5 squat jumps
• 3 broad jumps into 3 continuous jumps

PreThangs

• Hop Tabata: forward/back, side to side, right foot f/b, left foot f/b, rf s2s, lf s2s, in in out out, x over.
• Futile fence: 1, 2 ,3 step x 10
• Skips: A, B, high x 15m 2 sets
• Carioca across field flip halfway with backpedal stride back
• Shuffle across flip halfway with backpedal stride back
• Bound across field and back
• Straight leg bound across and back

The Thang

• Box drill: starting right and left x 90 sec
• X drill: start right and left x 90 sec
• 2 minute drill: running to top of the goal box forward then back pedal back for 2 minutes, then forward updown backpedal 2 minutes, and forward turn updown at each end 2 minutes with 1 minute planks between each

Mary

• Back plank x 45 sec
• Windshield wipers x 20 ic
• Superman swimmers x 10 ic
• American Hammer x 20 ic

CoT: it was my farewell Q before surgery and I expressed my hope to come back a better stronger HIM more freed to lead.