9 pax rolled out of bed bright and early for all of Cornelius to see, as we worked out in very public areas. Here’s what we did:

Mosey to front of HT parking lot for warm-up. 10 count in cadence for SSH, windmill, IST, Toy Soldier, Long Snapper, Squat.

Mosey to Cashion’s corner for 10 IC Australian Pull-Ups, 10 IC single leg calf raises, 7 IC Bulgarian split squats.

Mosey to Cain Center for a round of 11’s on the hill, with hand release ‘Mericans at the top and reverse lunges at the bottom. Circle up at Cain Center for mobility (hamstring stretches, calf stretches, pigeon).

Saunter to wall for 10x slow dips, step-ups, slow dips, and incline manmaker ‘Mericans.

Mosey back to Cashion’s for 10 IC Australian pull-ups.

Mosey to Dunkin wall for touch them heels, then back to launch.

Mary: Crunchy frog, pretzel crunch, little baby extension, side plank hip raise.  Mobility: hurdle stretch, butterfly, hip stretch.

Moleskine:

• Good, but fairly quiet crew this morning, at least during the workout.
• After the workout there were some good stories on the looks we were getting outside Cashions. The guy pumping gas, the old lady that drove by with an incredulous stare, etc.
• Huge crew for coffee with IronPax and Water Wings joining the Fission gang. IronPax sounded hard, but only took them 20 minutes? I guess it’s week 0.
• Thanks to Greyhound for taking us out. 
• Pleasure to lead this group. Everyone worked hard and had fun. That’s all you can hope for!