11 pax shook off the firework dust and settled in for a detox beatdown.
Disclaimer
mosey round the building take take the pax by the block pile to remind them of the tourture of Tuesday.
COP
SSH x 20 ic
Merkin x 5 ic
LBAC forward x 10 ic
Merkin x 5 ic
LBAC reverse x 10 ic
Merkin x 5 ic
Squats x 10 ic
Merkin x 5 ic
LBC x 5 ic
Merkin x 5 ic
single leg flutter right x 10 ic
merkin x 5 ic
single leg flutter left x 10 ic
merkin x 5 ic
The Thang
In circle, rotate to each pax and do burpee followed by merkin x 10. Other pax do burpee and SSH. Around the circle 1 time.
Mosey to baseball field and find some nice outfield grass. Pax line up along foul line facing out into the outfield. 1 burpee broadjump followed by alternating way to return to starting point. On even numbers – lunge walk back, odd numbers – bear crawl back. We started with 1 and worked up to 10.
Single leg big boy x 10 each leg
Straight leg big boy x 10
Mosey to light pole (40yds) and back
100 LBC
backward mosey to light pole and back
Parking lot suicide
return to shovel flag with a minute to spare – 20 merkins to close it out
COT/BOM
Prayers for Sandy Level Baptist youth group mission trip to Atlanta