Poncho's young gun, Squeaks, was also in attendance!!
4 old guys and one 18 year old – 'nuf said!
Warm Up:
Run around the building and down to the dungeon
SSH, Carrot Puller, Wind Mill (super slow for the old guys), Down Dog and Pigeon (for my bum hip), Mountain Climbers
Run up first ramp, take the stairs to the top, up the last ramp to the stairs, down the stairs to dungeon. This is your lap – remember it!
Over the wall grab a rock and circle up
The Thang:
Set #1 – 25 reps of each: Curls, Slow Squat, LBC
Run a lap
Set #2 – 25 reps of each: Skull Crushers, Lunges, Crunchy Frog
Run a lap
Set #3 – 25 reps of each: Sholder Press, Monkey Humpers, Flutter Kicks
Run a lap
Set #4 – 25 reps of each: Chest press, Jump Squats, Box Cutters
Run a lap
Put the rocks back – on the wall for People's Chair
Mobility Minute
10 HR merkins OYO
Run to top of first ramp – 10 MM merkins OYO
Run to bottom of the ramp – 10 diamond merkins OYO
Run to top of first ramp – 10 wide merkins OYO
Run to Landing Pad for Mary
Lots of Mary – Amen finishes us off with J-LO
Moleskin:
It is always great to have an 18 year old around for stretching and the mobility minute. You can tell they just don't get