The lessons started early (5:01 to be exact) for this q who learned that being asked if there will be a standard doesn't mean the pax are coming. Thanks to Frogger and Stray for joining and I understand Flo covered the MacAulay standard for us. Felt bad having to let @f3stray stray for the last mile of the standard but our timing was off and we had to skoot to make it back by 5:30, luckily he found his way back on the out and back.
Warm up:mosey, butt kickers, high knees (the usual), windmill, side straddle hop, arm circles (thanks for the promp Spreader), imperial storm troopers and some mountain climbers. Finished with a plank where I pleaded with the pax to take it old school and actually plank when finished an exercies and awaiting further instruction. I believe we then did the first 5 burpies of the day.
The Thang: headed to the planters, in cadence 12 incline merkins, 12 squats, 12 decline merkins, 12 squats, 12 dips
I got out my graph paper to explain the ladder I planned and off we went. We lined up at the far parking lot island and ran ladders using each island for an exercies. OYO 35 merkins, 25 squats, 15 WWII situps, 5 burpies, round 2 30 merkins, 20 squats, 10 WWII situps, round 3 25 merkins, 15 squats, round 4 20 merkins. 5 burpies to celebrate completing the ladder. We ran some sprints to the bus lot, then some peoples chair with air press from there Auto's favorites, a combo bear crawl, lunge walk, crab walk to move across the bus lot and then a sprint to finish the journey. From there a combo pull up and squat combo (the q was too burned to do the planned pull up merkin combo). we started with 9 pulljups and 1 squat and worked our way down/up to 1 pullup and 9 squats. From there we climbed the hill, cross the lot with some sprints (not sure anyone actually sprinted, either that or I am getting a lot faster) and a stop at the picnic tables for 20 dips in cadence. Then back to the main lot for 5 minutes of mary that included mason twists, low flutter, oddly enough merkins, LBCs, and more low flutter cause there is never too much of a good thinng. We started to plank for last minute but Bunyan was't happy so with 5 more burpies it was all over.
Always a good time at #themightyoak and thanks to @esabine for having me and to all the gents for coming out, especially for the company on the standard.