WARM-O-RAMA:

• Mosey to the football field including high knees, butt kickers, side shuffle L / R, and exaggerated long striders.
• Circle up, disclaimer given.
• “The Motivator” from 10
• Side power lunges x 10 IC  (Turncoat dubs these the “Willie Mays Hays”)
• IST x 15 IC
• Soybean farmers x 15 IC

The Thing:

Round 1:

• Bear-crawl the length of the football field
• Core:  Low Flutters x 25 IC, Out-and-ups x 20 OYO, WWIIs x 15 IC
• Mericans x 10 IC
• Slow mosey around the track

Round 2:

• Bear-crawl the length of the football field (audible: only to the 50)
• Core:  American Hammers x 15 IC, Out-and-ups x 15 OYO, Crunchy frog x 8 IC
• Shoulder-touch-Mericans x 10 IC
• Slow mosey around the track

Mosey to the pull-up bars.

• Pull-ups x AMRAP without losing good form
• Slow deep squats x 15 IC
• High knees AMRAP x 45 seconds

Mosey to the rocks.

Rock work.  OH press, bent over rows, skull crushers, curls. All x 10 IC. Repeat after a lap.

Mary:

• Captain Thors to 7 IC

Stretching.  Recover, recover.

Moleskin:

See Jersey Boy tweets for some upcoming fundraising efforts for great causes. 

Could not ask for a better crew! Joined at coffee by Die Hard, Primo, and Soprano. Appreciate the push gents!