6 PAX on a semi cold GLOOM for a terribly instructed beatdown. It went something similar to the below.
Warm O Roma – hillbillies IC X 10, Windmills slow IC X 10, long snapper IC X 15, chin to knee for 5 count hold, runner’s stretch for 5 count hold, ISTs IC X 15. Line up along the sidewalk under the overhead cover.
Bus parking lot overhead cover – after each exercise run across the parking lot then quadrophilia back. Set of exercises were:
KB lunge X 10 count each leg, Sumo squats IC X 10, overhead press IC X 10, skull crushers X 10 count. Combine all 5 exercises OYO X 10. Take bells halfway across parking lot and circle up.
On your six – KB weighted LBCs X 30, KB chest press X 30, windshield washer IC X 10, KB skull crushers X 10 count. Mosey with bell underneath front of school overhead cover.
Front of school overhead cover – grab pillar for KB weighted People’s Chair while doing land that plane, air press, and seal claps IC X 10, praying mantis IC X 10, repeato.
Short distance ladder – start with 1 overhead press and 1 skull crusher on the sidewalk, then Mosey to elevated curb around center Island and do 10 inclined Mericans, increase both overhead press and skull crushers by 1, and decrease incline Mericans by 1 until at 5 Mericans. Mosey back to launch
Circle up on your 6 – the W IC X 10, pretzel crunch IC X 10 each side
Recover, Recover
Announcements – Kiwanis fundraiser, F3 Xmas party
Prayers – PAX Sudz Dad for evaluation for potential heart surgery, is already experiencing Pneumonia symptoms. Olive and his family
Moleskin – good Mumble Chatter mainly because of Q’s inability to explain nor provide clear instructions for PAX. Birkdale Starbucks met up with Berean crew and enjoyed peaceful conversations inside, out of range of the leaf blowers.