October 13th, 2016 By Deuce

After some talk about cooler temperatures and jury duty, all pax had arrived and we got to work.

Warmup

Long mosey around both parking lots and front entrance then back to the cars.

• SSH x20.
• Windmill x20.
• Cotton Picker x20.
• Merkin x20.
• SSH x20.
• 5 Burpees OYO.
• Mountain Climber x20.

The Thang

• Run the Snake along parking lot lines.
• Air Squat x20.
• Run the Snake.
• Imperial Squat Walkers x20
• Run the Snake.
• Smurf Jacks x20
• Run the Snake.
• LBC x40
• The Squirm x20
• Mason Twist x20
• Low Flutter x20
• Low Dolly x20
• 10 V-Ups OYO

Mosey to the back of the school find a spot on the wall.

• People’s Chair
• People’s Chair w/Air Press x20
• Merkin x20
• Donkey Kicks x20
• People’s Chair W/Overhead Claps x20
• Merkin x20
• People’s Chair w/Moroccan Night Club x20

Mosey to the play ground.

• Pull Ups AMRAP, set a goal then try to reach it.

Mosey back to the cars.

Mary

• LBC x30
• Pretzel Crunch x15, repeato other side.
• Rosalita x20
• Crunchy Frog x10
• 20 WWII Sit Ups OYO
• Elbow Plank
• J-Lo x20

Moleskin

1. Thanks for indulging me with the double Mary today.  Seems like we haven’t been doing much abs lately so I’m going to try to put more focus on that during my Q’s.  A strong core is the key to a strong body.

Peace,

Deuce

Boondocks, District 7

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