13 pax including two FNGs ventured out into the sultry fall morning.
Disclaimer
Warmup:
25x SSH
15x Monkey Humpers
25x LBC
10x Through The Tunnel
15x Little Arm Circles (front)
15x + 1 because they insist on counting down Little Arm Circles (reverse)
20x Imperial Walkers
20X Merkins
The Thang:
Mosey to Eagles Nest. Split into three groups.
10x Flying Dutchmen each Pax
Run to retaining wall
10x Donkey Kicks
Run to shelter
15x Dips
Run to retaining wall
10x Donkey Kicks
Run to shelter
15x Incline merkins
R&R but reduce shelter exercise reps by 5.
Mosey to baseball field.
Start at home, bear crawl to 1st base
15x LBC at 1st base
Crab crawl to 2nd base
15x merkins at 2nd base
Bear crawl to 3rd base
15x monkey humpers at 3rd base
Crab crawl to home
15x BTW merkins on fence
Partner up. Wheelbarrow to 1st base, 5 iron crosses each
Flip flop partners, wheelbarrow to 2nd base, 10 iron crosses each
Flip flop, wheelbarrow to 3rd base, 15 iron crosses each
Flip flop, wheelbarrow to home, 20 iron crosses each
Mosey to shovelflag…bring out the icosahedron of misfortune (in layman’s terms this is a large 20 sided dice with an exercise and quantity on each flat side)
Roll it and do stuff about 4 or 5 times…some burpees, some crusty crabs, some 1 minute planks until 6am.
Naming of FNGs:
Cheddar and Beetlejuice
Announcements:
- NFL pool – contact Anthrax
Prayers
- The Turner family
Devotional – Phillipians 2:4