Conditions: Around 45 degrees with passing clouds
| Intro | Q missed Thursday and heard there was some running, needs to make up some be prepared to run some this morning. | |||
| Disclaimer | Not a Pro, and today would be free of charge Mosey over to Rectoray Square and Fair. | |||
| Warm Up | Exercise | Reps | IC or OYO | |
| Windmills | X | 10 | IC | |
| Imperial Walker Squats | X | 10 | IC | |
| Copperhead Lunges | X | 10 | IC | |
| Mountain Climbers | X | 15 | IC | |
| Run around Park Block .5 mile | X | 1 | OYO | |
| Double or nothing Warm Up | Exercise | Reps | IC or OYO | |
| Windmills | X | 20 | IC | |
| SSH | X | 20 | IC | |
| Imperial Walker Squats | X | 20 | IC | |
| Copperhead Lunges | X | 20 | IC | |
| Mountain Climbers | X | 25 | IC | |
| The Thang | Indian run 2 lines 1.25 miles Start Rectoary Square/Fair Street Right on Chesnut Left on Lakeview Right on Union Left on Ancrum Road Left on Kirkwood Lane Left on Kirkwood Street Stop at Kirkwood common park Mosey by the water circle up |
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| Exercise | Reps | IC or OYO | ||
| Interlock arms Squats | X | 20 | IC | |
| Circle Squart/Army Crawl | X | 1 | OYO | |
| Circle High Plank/Army Crawl | X | 1 | OYO | |
| Mosey to bottom of Green Street Hill | ||||
| Pax Pair up for Jacobs Ladder and burpee at top increasing to 5. 1 Pax completes Jacobs Ladder excerise while partner exercises core exercises at bottom oh hill alternating. (merkins, LBCs, Dollys, plank, freddy mercuries) | ||||
| Indian Run .75 mile back to Park via left on Mill Steet, right on Union Street, left of Fair. Mosey to light pole and circle up | ||||
| Jumping Bean Squats | X | 20 | IC | |
| Freddy Mercuries | X | 19 | IC | |
| Merkins | X | 10 | IC | |
| Burpees | X | 10 | OYO | |
| Rail Road Ties (Pax circle up in plank, 1 member hops over around circle of Pax) | ||||
| Mosey back to where Flag normally is. | ||||
| COT, Count-O-Rama, BOM | ||||
| Announcements | Wojo’s grandfather and family Toolman’s Dad incident at work. | |||
| Moleskin | ||||