Warm-up
20 SSH IC
10 Copperhead squats IC
10 toy soldiers IC
10 Cotton pickers IC
The Thang
Walk to the track
warm-up lap
30 seconds wall sits
15 merkins
50 yards Karaoke one way 50 yards Karaoke the other way mosey to the other side.
50 yards side shuffle one way 50 yards side shuffle the other way mosey back to the brick wall
1 minute wall sit
15 merkins
50 yards of high knees 50 yards of butt kickers
mosey to the other side
sprint 50 yards and mosey back to the wall
1 minute wall sit
15 merkins
Quadraphelia lap
1 minute of wall sit
15 merkins
50 yards of picking the apple mosey mosey to the other side and sprint 50 yards all the way back around to the brick wall
1 minute of wall sit
15 merkins
Mosey a lap at whatever pace you want
MARY
20 LBC IC
10 Pretzel crunches IC
20 WWI OYO
tons of planking fun
Recover, Recover
M/C
Shake Weight is starting a habbit showing up two Mondays in a row.
Sparrow is 77 and is keeping Denver F3 alive. Thank you brother
Thank you guys for showing up.
Mater