Warm up: SSH, IW’s, Low-Slow Squats, Merkins IC x 10, Rinse & Repeat (IC x 15)
The Thang: Follow me out to Vermack entrance, right onto Vanderlyn, right into track entrance. Four Corners: 5 rounds decending by 2 each round. Corner excercises: 10 Merkins, 10 Squats, 10 Mason Twists, 10 Burpees. Along Northern goal line: bearcrawl or crabwalk, along Southern goal line: backwards run. Run along East/West sidelines. Plank for six. Lunge walk to center field for Mary: Mason Twist, Freddie Mercuries, LBCs, Low Leg Raises IC various. Follow me to Memory Rock Garden for 11’s (step-ups and dips). Follow me to COT for 5 burpees.
CoT:
Naked Man Moleskin: Hot day! 72 degrees when I left and humid! Glad to have Bovine to bust his balls. I didn’t know he is Canadian! Prayers for BBo that his upcoming surgery goes well, and prayers for Dubya as he and 2 other dads lead 4 Scouts up to Northern Tier (Boundary Waters) this Saturday.
