Nice group this morning for a farewell tour of one of my favorite AO's here.
Started with a slow mosey to bottom parking lot. Some warm up.
IST x10 ic
slow wind mill x10 ic
mountain climber x10 ic
we began with a mosey to the rock pile down the hill. Pick a rock your neighbor would like.
curls, skull crusher, shoulder press all x15 IC
mosey to tennis courts
bear crawl to first one, Merkins x10, run back, bear crawl, then duck walk to second, don't forget the Merkins, 20 jump squats, run back. Bear crawl, duck walk then crab walk to third court, 30 lbc at end. Do exercise at end up f each court.
Mosey back for rotating rock repeato of same rock exercises, grown after passing 10 each exercise.
mosey down to picnic tables. Partner up, one does Derkins x10, then 5 pull ups, other runs a lap. Repeat with dips, incline Merkins. Mosey back to rock.
same rock exercises, more Grown at 10 each time.
Now we are good and warm for Mary. Run back for some windshield wipers, WW2 sit ups with toe touches, crunches, then one minute plank with some jokes.
if joke as bad, do burpees, joke good stay in plank. Thanks to Caboose for not getting us in burpee territory.
Pleasure leading thiss morning. I'm moving, but not a goodbye, it's a see you later. The people that I've met are 2nd to none. I've gotten better at all three F's. As a side this morning, we determined that between Caboose, Ty Webb, and me, we've lost the equivalent of Hippie in weight through F3. Strong stuff.
Thanks for coming out today and thanks to Stromboli for letting me take the lead this morning. Have a great day fellas.
Monkey Nut