Warm-up
Right over left, left over right
10 Toy Soldiers IC
10 Windmills IC
The Thang
Mosey to bus parking lot
20 In-cline Merkins run 30 yrds 20 merkins run 30 yrds 20 decline merkins run 30 yrds
15 In-cline merkins run 30 yrds 15 imerkins run 30 yrds 15 decline merkins run 30 yrds
10 In-cline Merkins run 30 yrds 10 merkins run 30 yrds 10 decline merkins run 30 yrds
5 In-cline Merkins run 30 yrds 5 merkins run 30 yrds 5 decline merkins run 30 yrds
20 Squats run 30 yrds 20 total one leg squats run 30 yrds 20 total Side lunges run 30 yrds
15 Squats run 30 yrds 15 total one leg squats run 30 yrds 15 total Side lunges run 30 yrds
10 Squats run 30 yrds 10 total one leg squats run 30 yrds 10 total Side lunges run 30 yrds
5 Squats run 30 yrds 5 total one leg squats run 30 yrds 5 total Side lunges run 30 yrds
Each PAX member takes a turn running the 30 yrds while the rest of the PAX members are holding different style plank positions. 2 total rounds
Mosey to the parking lot for some different suicides
run to the top line mosey back
quadraphelia to the top mosey back
run to the next line down mosey back
quadraphelia to the same line mosey back
run to the closest line mosey back
quadraphelia to the same line mosey back
mosey under the awning for dry MARY
MARY
10 Pretzel crunches each side IC
Just a couple of rounds of demotivators starting from 10
20 Ukrainian twists IC
10 Alabama prom dates IC
20 flutter kicks IC
20 LBC IC
Recover Recover
Reflection
Colosians 3:8 NLT
But now is the time to get rid of anger, rage, malicious behavior, slander, and dirty langauge.
M/C
Clark is back from a great vacation and some great hill work
Bertha was getting a warm-up before his trip to see the Flyers get a whooping
Sonar didn't want to stay close for the merkins. We must have smelled
Shakeweight is the best at coming up with witty BB titles. He should Q more often so he can name them
SWFL showed us some younger SWFL pictures at coffee. I am pretty sure he was in Top Gun.
Thank you guys for letting me lead today.
Mater