FNG Dr Jones and Backdraft.

Welcomed Dr Jones back from a month trip to India, Bhutan and Nepal.  Thank you for the great work you are doing!

Warm Up

Picked various exercise from a card deck plus a few yoga stretches.

Main Thang

Modified ‘Rt 66’.  Lap around PL with rest stops for ; burpees, hand release merkins, squats, lunges, dips, step ups, Aussie pull ups.  
Back to launch pad.  One group runs the stairs for 6 reps while other group works KBs: curls, press, sc, rows, dead lift, summo squats, swings.  Switch.  Rinse and repeat for 6 circuits.  
Mary

LBC, Pretzel Crunch, Low Flutter, side leg raises.  
Prayed out.  Pleasure to see everyone out.  Honorable mention to Mater and Sonar who made a brief appearance whilst on their Fri run!