Starting mosey around field –
High knees
Butt kickers
Bear Crawl
Snake the hill by the field
Circle up for warm up
SSH X 25
Jump Squat X 15
Mountain Climber X 15
Merkin X 15
Windmill X 15
Rock Hopper X 10
Peter Parker X 10
Parker Peter X 10
Indian run one lap around track
grab block
Partner 1 bicep curls until Parter 2 completes….5 pull ups – under playground – 15 Dips – back over playground to first partner
Flip-Flop
Repeato!
Blocks back – Indian run around track
Ladder hill
Quadrephilia up hill
7 Carolina Dry Docks
1 WW 1 Situp
so on and so forth
Mosey to parking lot
stop mid-lot – 2 groups – merkins….then sprint the hill
mosey back down – repeato merkins and sprint
Mosey to wall
Protractor X 10 seconds 30/60/90/60/30 degrees
Peoples chair – w/touch dem heels to 20
Repeato!
Up the loading dock
side shuffle the railing
Dips X 15
Jump ups X 5
Repeato!
Mosey to bottom lot for mary
Plank up
Hip Dip X 10 each side
Low Dolly X 15
Pretzel X 10 each side
Elbow plank 45 seconds
Dying Cockroach X 20
Elbow plank 10 sec each PAX
Moleskin:
Welcome to our FNGs Adam and Aaron, hope you join us again, next time you'll get a name!
9 Lives, was good seeing you join us again. You made all chuckle…..'the only thing i get to do is swim these days, and its terrible as there is no mumble chatter in the pool', well hopefully Mooch more than made up for it. Hope you are well on your way to recovery and we see you again soon.
As for the rest, another solid outing by Sponge Bob, with a ridiculously heavy ruck and a double down.
It was good seeing the rest of the regulars, its nice that 66 is consistently back again too.
Solid work out there by all. Mooch's mumble chatter did get to me by the end, either than, or trying to stay ahead of Ultraman on those sprints, but I was off my game at the end, apologies for the dis-jointed COT. Hopefully you got a pretty full workout, I tried to hit all the major muscles, and a couple sprints are always a pleaser. Thanks to the professor for letting me provide an ample beatdown, and thanks to all of you for joining.