Warm up:
Speed Yoga Stretch
SSH 20X, IST 20X, Cotton Picker 15X, Apollo Ohno 20
Merkin Time Bomb 5-4-3-2-1
The Thang:
Mosey to the Rock Pile, Carry Rock to bars near the bottom of the horseshoe hill
Skull Crusher 20X, Dips 20X, plank walk across st, backward run to 4th mailbox, run down hill, merkin 10X, plank walk back across st
Curl 20X, bent over row 20X, plank walk across st, backward run to 3rd mailbox, run down hill, merkin 10X, plank walk back across st
Shoulder press 15X, Carolina dry dock 15X, plank walk across st, backward run to 2nd mailbox, run down hill, merkin 10X, plank walk back across st
Rock Squat 20X, 1 leg lunge 20, lunge walk across st, backward run to 1st mailbox, run down hill, merkin 10X, lunge walk back across st
Skull Crusher 15X, lunge walk across st, backward run to 4th mailbox, run down hill, merkin 10X, lunge walk back
Curl 15X, lunge walk across st, backward run to 3rd mailbox, run down hill, merkin 10X, lunge walk back across st
Shoulder Press 15X, lunge walk across st, backward run to 2nd mailbox, run down hill, merkin 10X, lunge walk back
Rock Squats 20X
Walk rocks back, mosey back
Mary:
W 20X, Heels to heaven 20X
Moleskins:
I missed the PB because I did not remember that I had the Q until Outlaw strolled in from the Standard
Started with some yoga for the PAX that ran the Standard but there was still complaining because it was too quick
Continued to help with BRR training with some hill work but they still were complaining
Not much other mumble chatter to report.
Outlaw, thank you for the opportunity to lead!