12 PAX showed in what turned out to be ideal F3 weather.

Mosey to Yoga parking lot for

Warm O Roma: SSH IC X 15, Slow Windmill IC X 10, Low Hang, chin to knee for 5 count hold (flip flop), carrot pullers IC X 10.

Mosey to nearest rock pile and select a flat rock. Mosey back to Yoga Parking lot for:

The Thang

PAX counted off 1 / 2 then divided up into 2 Groups. Both groups did –

Rock Slides uphill, once at the top of the parking lot, bent over rows X 10, mason Twists IC X 10, chest press X 20.

Rock Slides downhill, once at the bottom of the parking lot, upright rows X 10, windshield wipers IC X 10, chest press X 20.

Rock Slides uphill, once at the top of the parking lot, bent over rows X 10, mason Twists IC X 10, chest press X 20.

Both groups flip flopped rocks.

Rock Slides downhill, once at the bottom of the parking lot Q called audible. Circle up.

Series of low slow squats IC X 10, goblin squat into chest press then hold for 3 count, low curls X 10, high curls X 10, skull crushers X 20, shoulder press X 20, repeato, repeato

Mosey to Stop sign, Mosey back to start.

Mobility moment of pigeon, into Upward Pigeon, and started Accelerator but MQ called Recover, Recover

Announcements: OTB Lost Worlds run tonight (thanks Hacker), 30, 60, 80 mile bike ride (please get with Gnarly for details)

Prayers: Chris (thank you Gnarly), Sue (thank you Callahan). First responders 

Coffeeteria was about half the group. The Q takes blame as Rock Slides dampened spirits.