Impromptu Q – from Kenna Brah
Impromptu Q – from Kenna Brah

Impromptu Q – from Kenna Brah

Date:2024-04-05
QIC:Kenna Brah
PAX:Downranger - Bungie, Tenderloin

Me and a lone down ranger met in the gloom, when out of the shadows appeared a few good men. Scantron departed on the 5:32 to KNOT-town, wheile the rest mosey’d to the Pile o’Rock.

Warming up
Self Love, Arm circles
Mtn Man Pooper Good Morning – That’s when Frac materialized.
Torso Twists
Imperial Walkers
Low Slow Sq
Slow Vagodas

Pick up a challenging rock and rifle carry to the pavilion
Served up a imaginative smorgasbord of HIM growth food:

Merkin, bird-dog, Merkin, Peter Parker Merkin, Parker, Peter Merkin, mountain climber, Merkin Plank jack – Repeat five times

Broga Stretch

With Rock
Sumo Squat
Curl
OH press
Tri Extension
Repeat 5x

Four count wife Freddie Mercury 4 count, Four count wife pleaser, flutter kick ,Four count wife pleaser, Hello Dolly, Four count wife pleaser, O DOlly, Four count wife pleaser, Four count wife pleaser, Parker Peter Repeat 5 times

Broga stretch

Wife pleaser with Rock, 4 Ct chess press, pull over, five big boy situps with rock overhead flutter kicks – Repeat five times

Broga stretch

On the Table – Reverse wife pleaser, L/R leg on table – On Table -5 Leg lifts , 5 Single leg squats each, L/R Leg up on table – 10 CT Stretch each leg, 10 second runner stretch

shake out
return rocks
mosey back
COT