Disclaimer
Warm-up:
30 SSH IC
15 Wind Mills IC
10 IPC IC
10 Merkins IC
20 Monkey Humpers IC
The Thang:
Make our way to the benches and split up into two somewhat even groups
Half the pack do 20 Step-ups on the benches each leg OYO acting as the timer for the other half of the PAX doing wall sits and passing a block
Mosey to the track and circle up
20 Jump Squats OYO
Mosey a lap
Quadraphelia a lap
Mosey to the bottom of the parking lot
1 round of Forty Fours- 4 hand movements of bear crawls and then 4 hand release merkins all the way to the trash can (Maybe to far or just right)
Mosey back to the bottom
Lunges up to trash can and mosey back to the bottom
Line up on the curb for 2 rounds of Merkin Dominos
Mosey back to the track and circle up
20 Jump squats OYO
85 Hot foot each leg OYO
Quadraphelia lap and Mosey back to the parking lot
Mary:
20 LBC IC
10 Can opener crunches each leg IC
1 Minute hold planks
Reflection:
Joshua 1:9
9 This is my command—be strong and courageous! Do not be afraid or discouraged. For the Lord your God is with you wherever you go.
Just a good verse to keep in your pocket for some of those tough times in life. God is with you and wants you to lean on him.
M/C:
Thanks Marker for making the treck over the bridge.
Call Repeato for the 44 and I am pretty sure there will be mutiny
It seems that 85 is a weard number to pick for hot foot exercise
There maybe a wall being built in between Huntersville and Denver
Some PAX didn't want to run so we ran backward. That doesn't count right. Sorry no time for a side shuffle lap. Maybe next time
Thanks for asking for Qs the last time I came over Mona Lisa. I had a good time. There is a good group of guys every time at this AO.
I look forward to coming back and getting to know more of the PAX.
Maybe the best AO, because of the restrooms. Just saying.
Thanks for letting me lead and making me better
Mater