200 too many Lt. Mikes

AO: Thunder
FNGs: None
COUNT: 13
STRIDELITE:
www.strava.com/activities/10175624260
WARMUP:
Mosey one lap around the parking lot
High Knees from one parking island to the next
Butt Kickers from one parking island to the next
The Motivator X5 IC
TTT X10 IC (had to scatter we almost got run over!!!)
WM X10 IC
World’s Greatest Stretch
Mosey to the park
THE THANG:
www.strava.com/activities/10175625692
Slo-Mo Squat X10 IC
Lunges X10 each leg OYO
Oil Derricks X5 each leg OYO
Merkins X10 IC
LBCs X10 IC
Merkins X10 IC
Ray Charles X10 IC
Merkins X10 IC
X-Factor X10 IC
DORA
P1 exercises while P2 runs to the playground and back
100 No Cheat Merkins (hand release merkin + 1 shoulder tap each shoulder = 1)
200 Lt. Mike (Bonnie Blair each side plus squat =1)
300 Flutter Kicks (each leg =1)
Lt. Mike proved to be very difficult when going to 200 and YHC told the PAX to modify to lunges towards the end.
Mosey back to the flag
Arm Circle Song
Captain Thor (1 Lemon Squeezer then 2 American Hammer, we only got to 2 total)
ANNOUNCEMENTS:
11-10-23 Get your money for the Thanksgiving Meals to Nails @Nailsf3 by Friday!
11-11-23 0600 #sandlot 10 Yr Anniversary North Spring Park
11-25-23 0700 #spur Day and 0800 coffeeteria
12-16-23 Cold Brew Halfish Marathon
12-17-23 Columbia Christmas Party!
COT:
Prayers for Robber’s recovery, Tommy Boy’s injury and praise for DFG 9 months sober!