Lil bit of everything


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.