WARM-O-RAMA:

• Mosey towards the playground by the basketball courts, including high knees, butt kickers, side shuffle L/R, exaggerated long striders, and Quadraphilia.
• Circle up, disclaimer given.  Also, partner up.
• Partner 1:  Flex hang on bars, AMRAP.
• Partner 2:  Times with his watch and / or estimates.
• Flip-flop.  We’ll come back to this exercise later.
• SSH x 15 IC
• Elbow plank x 1 min
• IST x 15 IC
• Mericans x 10 IC
• Lunge-walk toward the walls
• Wall-sit x 1 min
• Mosey back towards the playground near the bathrooms.  Everyone grabs two cinder blocks.  Find your partner from before.

The Thing:  (Get your heart rate up for quick circuits)

Part 1:

• Jump over your blocks (can try 1 or two side by side) sideways x 10 each side
• Overhead block press x 10 IC
• Bent over rows x 10 IC

Part 2:

• Quick sprint around first island, return to your blocks
• Skull crushers x 10 IC
• Full curls x 10 IC
• Arrange all the blocks in 2×2 stacks with your partner.

Part 3:

• Partner 1:  Box jumps onto stacks (in a safer way so no one falls) x 15 OYO
• Partner 2:  Holds Al Gore
• Flip flop.  Mosey into the playground area.
• Partner 1:  Flex hang on bars, AMRAP.
• Partner 2:  Times with his watch and / or estimates.  Try to beat times from earlier!
• Flip-flop. 

Part 4:

• Partner 1:  Box jumps onto stacks (in a safer way so no one falls) x 15 OYO
• Partner 2:  Holds Al Gore
• Flip flop.
• Lawnmowers x 10 each arm OYO
• Block squats x 10 IC, hitting your rump on your other block

Part 5:

• Hustle around the first island farmer carrying both blocks.
• Mericans x 10 IC
• Violate the weights x 10 IC
• Return all blocks
• Run a quick lap around the track, to get heartrates up one more time before Mary.

Mary:

We listened to “Cabo Wabo” and “Black and Blue” from the OU812 album.

• Mericans x 8 IC
• Captain Thors to 7 IC
• Mericans x 7 IC (to complete 70 for the morning)

Recover, recover. 

Moleskin:

1. Prayers up for Crabby and Talking Heads family.
2. Tantrum’s unrelenting and expert mumble chatter finally cracked the Q and we ended several minutes early. It was therefore a gentleman’s workout.
3. Freedom made the outrageous claim that the David Lee Roth version of Van Halen is better. I’ll figure out an appropriate comeback in time for the Polar Bear 🐻‍❄️ this weekend Sir!
4. Drebin and Gambini, always quick on their feet, said “This sounds like a boomer argument” and “Who is Van Halen”? [Insert generic lawyer joke here]
5. Jingle claims he couldn’t hear the music over the muffler on my Kia. Damnit, that is a precision luxury vehicle, show some respect!

A solid crew. Thanks for the push gents.