AO: CoJack
When: 11/12/2021
PAX:
Number of Pax: 8
Pax Names: Arts N Crafts, Brawny, Chick, Homer, Lemond, Rancid, Waddle,
Number of FNGS: 0
FNG Names:
QIC: Arts & Crafts
The BackBlast:
8 Pax gathered to launch the new Friday CoJack AO 5:30 AM at F3 Chicago.
Theme was line up for our vets. Welcome downrange Pax Foley from Memphis!
Warm-o-Rama:
Abe Vagotas
Imperial Walkers
Mountain Climbers
Weed Pickers
Motivators – 11
Thang 1:
7 of Diamonds – 4 corners
7 burpees (4x), 14 merkins (4x), 28 squats (4 times)
Thang 2
Dip Line: 10, 20, and 30
Plank Line – last Pax bear crawls to the front
Indian Run – last Pax does 5 planks run to the front
6 MOM
10-10-100 (10 exercises count down from 10 100 reps)
Side Straddle Hop, High Knees, Prisoner Squats, Butt Kickers, Merkins, Plank Jacks, Plank shoulder touches, LBC’s, Flutter kicks, Freddie Mercuries
COT: Welcome Downrange Foley, CSAUP update.
Coffee – Thanks Rancid for the Joe!!