July 30th, 2019 By Oboe

9 people joined Oboe for a pre vacation workout.  While in the process of the Disclaimer the pax was startled but it was just Hammer pulling in and squealing the tires a good 10 seconds before the start of the workout.  Pax then set off for a lengthy mosey across the street to Cox Mill high School stopping along the way for some Calf Raises while the cars passes

Warm-o-Rama

• SSH X 15 IC
• IST x 15 IC
• Windmills X15 IC
• Cotton Pickers X15 IC
• Bicycles X20 IC
• Merkins X10 IC

Mosey over to parking lot football field

• Starting at End Zone
• Run 4 lines (20 yards) do 4 Squats, 4 merkins and 4 Plank jacks — Run back
• Run 8 lines (40 yards) do 8 Squats, 8 merkins and 8 Plank jacks — Run back
• Run 12 lines (60 yards) do 12 Squats, 12 merkins and 12 Plank jacks — Run back
• Run 16 lines (80 yards) do 16 Squats, 16 merkins and 16 Plank jacks — Run back
• Run 20 lines (100 yards) do 20 Squats, 20 merkins and 20 Plank jacks eard

20 bicycles to get heart rate down

Mosey to hill by baseball field and partner up

Run down to bottom of hill,  Combined 60 jumping jacks, Run up hill to bleachers for 60 combined Step ups, run to upper stairs.  Wheel barrow Merkins going up stairs for on partner.  Mosey to lower stairs and around to upper stairs for 2nd partner to complete their wheel barrow stair merkins.

20 bicycles to get heart rate down

lunge walk to lower stairs and karoke back up to top of hill

Mosey back towards street with Sizzle leading the way — stop at fence for 20 calf raises and 10 Curb merkins each side

Mosey back across street to brick wall by playground for 15 dips and 15 incline merkins

Mosey back for Mary

• bicycles x20 IC
• pretzel crunch x20 IC
• low flutter x10 IC
• low dolly x10 IC
• bicycles x20 IC

Announcements and COT

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