All exercises IC unless otherwise noted.
Mosey around parking lot and circle up.
SSH x 15
IST x 15 x 15
Toy soldier x 15
Slow windmill x 15
Begin in a pre-determined parking space aka “Spot 1” and do 1 burpee.
Run lap around upper lot and stop in the next parking space aka “Spot 2” and do 2 burpees.
REAPEATO up to “Spot 5”
Mosey to cinderblocks and get a block to begin 4-corners.
Corner 1: Squat thrusts w/ block x 10 then run to Corner 2.
Corner 2: Merkin x 10 then run to Corner 3.
Corner 3: Alternating lunges x 10 then run to Corner 4.
Corner 4: 8-count bodybuilders x 10 then run to Corner 1.
REPEATO, decreasing reps by 2 down to 2
Mosey over to cart shed and procure a spot along the wall to prepare for ladder exercises.
Muscle-ups x 10 then run to bottom of the hill.
Squats x 2 then run back to wall.
REPEATO, decreasing muscle-ups by 2 down to 2 and increasing squats by 2 up to 10.
Mosey back to cars for Mary.
LBC x 15
Dying cockroach x 15
Freddy Mercury x 15
Low flutter x 15
Low dolly x 15
Mason twist x 15
Crunchy frog x 15
- Thanks to the 5 PAX who braved the 65 degree weather and joined me this morning.
- Not a whole lot of mumble-chatter this morning except for complaints about the 8-count bodybuilders. I think most PAX finally got the hang of it by the last round of 4-corners.
- Snip pushed the pace on the 4-corner runs and deftly dodged the leaves blowing in the wind.
- Sparky was over-dressed but looked really good in his long-sleeved F3 jacket.
- True Grit tomorrow (1/13) at Grace Covenant at 6AM!
See y’all in the gloom!