Q: Spot
PAX: Adrian, Betamax, Bucket Truck, Fallout, Insanity, Lobstah, Oscar, Snowflake, Spot
FNGs: None
COUNT: 9
WARMUP:
Mosey out to the street and to the southwest corner of the school
3 4×4 burpees
SSH x 10
Mosey to southeast corner
3 4×4 burpees
SSH x 10
Mosey to northeast corner
3 4×4 burpees
SSH x 10
Mosey to the westward entrance to Emily Douglas Park
12 four count squats in cadence
SSH x 10
Mosey to the park splash pad
12 four count monkey humpers in cadence
SSH x 10
Mosey to amphitheater
12 four count calf raises
SSH x 10
THE THANG:
Decline Merkin mountain to top: start with 7 merkins and add 7 each step
15 Russian twists on the first step
15 in and outs on the second
15 Spot LBCs on the third
15 flutter kicks
Bear crawl down
Plank for the six
Mosey to playground then back up to the top of the amphitheater and down.
12 four count squats in cadence
12 four count calf raises in cadence
12 four count monkey humpers in cadence
Merkin mountain up (start with 7 and add 7)
Same Mary on each step minus one rep
Bear crawl down
Hold plank for the six
Mosey to playground then back up to the top of the amphitheater and down.
12 four count squats in cadence
12 four count calf raises in cadence
12 four count monkey humpers in cadence
Diamond merkin mountain up (start with 7 and add 7)
Same Mary on each step minus one rep
Bear crawl down
Plank for the six
Mosey to COT
12 slow fast squats in cadence
12 slow fast iron cross in cadence
12 slow fast merkins in cadence
Some mumble chatter of discontent
ANNOUNCEMENTS:
Good Friday Ruck
COT:
Difficult medical issues that are friends are facing
Consider the impact that we make on those around us each day. Be intentional about this. We can share what is positive, but hiding the negative rarely works. We are as lamps on lamp stands.