Conditions: Nice and cool with a little bit of wind. Shaped up to be a good morning for a birthday!
Disclaimer
Ball of Man and Prayer
Mosey to middle of circular car drop off in parking lot
COP
TTT X10 IC
WM X10 IC
SSH X24 IC
Merkins X24 OYO
Slo-Mo Squats X24 IC
Merkins X24 OYO
Slo-Mo Squats X24 IC
Crab Cakes X12 IC
Crab Jacks X12 IC
Crab Cakes X12 IC
Plank Jacks X12 IC
Bat Wings all IC (12 Arm Circle, 12 Reverse Arm Circle, 12 Overhead Claps, 24 Thumbraises)
NASCAR (P1 calls out workout and runs around middle ring of car port while other PAX perform workout until P1 returns from the run) Each PAX selected 3 workouts and we had 3 PAX so nine total exercises were done and each PAX ran around the circle 3 times
Mosey to bottom of steps of big boy stairs
Calf Mountain Modified: First three flights 3 calf raises per step, and final four flights 2 calf raises per step
Mosey and grab long bricks
Colt 45
8s alternating tricep extension and overhead press
Alternated 10 American Hammer 4 count, 10 BBS and 10 Flutter kick 4 count while holding one brick. PAX did this twice
4 corners (PAX used each corner of the end zone for their exercises)
First round 5 burpees at each corner, lung across the short side and jog across the long side
Second round 5 burpees at each corner, bear crawl across the short side and jog across the long side
Third round 5 Merkins at each corner and 5 merkins at each corner, crab crawl across the short side and jog across the long side
Stopped at goal post and Alligator crawled 10 yards
Mosey to top of stairs after returning bricks
1 min 30 sec wall sit while listening to Fell In Love with a Girl by the White Stripes
Mosey to Flag
Countarama
Namearama
Ball of Man