Conditions: 30F, crisp
Disclaimer
Warm-up (Rectory and Fair)
- Through the Tunnel x 20 IC
- SSH x 25 IC
- LBAC x 15 IC then reverse
- ATM’s x 20 IC (10 shoulder taps, 5 tempo, 5 regular)
4 corners
- Copperhead lunges/run to Fair/Chesnut – 25 squats, 25 Flutter kicks
- Backwards run/run to Lyttleton/Chesnut – 20 merkins, 20 BBS
- High Knee/run to Rectory/Lyttleton – 5 4×4’s (burpee into 4 merkins, 4 mtn climbers), 20 crunches
- Run to Fair/Rectory – 20 box cutters, 20 copperhead squats
Tennis Courts
- Bear Crawl ½ way, Lunges other ½, then lunge ½ way back, bear crawl the rest
- 5 4×4’s, 5 BBS, 4 4X4’s, 10 BBS, 3 4×4’s, 15 BBS, 2 4×4’s, 20 BBS, 1 4×4, 25 BBS
Birthday Blocks
- Call on pax one at a time: day they were born = # of reps. Rotate:
- Kettle Bells (53 according to jolly old Abacus)
- Curls
- Overhead presses
- Bent rows
- Modify: too many birthdays in the 20’s and 30’s, Q halved those
Count-o-rama
Prayers: Thoughts and prayers to Abby’s wife as she was admitted to hospital last night
Moleskin: Excellent work today by the pax. Tennis courts were a little ambitious but pax pulled through. Always an honor to lead this group. And remember, Weed is for medicinal purposes only