AO: Patriot
QiC: Diablo
Pax Count: 2
Pax List: Diablo, Manhole
FNG Count: 0
Downrange:
Just 2 hearty souls showed up for today’s beat down. Rain can’t keep Manhole and Diablo away!
Warm up: SSH, Hairy Rockette, Inchworm stretch, Arm Circles, Toy Soldier, Squat Rocker stretch.
Mosey to covered picnic table patio – large.
The Thang:
Set of 11’s (Step ups / Dips)
PYRAMID: Alternate – Merkins (2,4,6,8,10, 8, 6, 4, 2) with Air Squats (5, 10, 15, 20, 25, 20, 15, 10, 5)
Mosey to end of patio and back (5 laps – 10 lengths)
Set of 11’s (Step ups / Incline Merkins)
PYRAMID: Alternate – Bonnie Blair (2,4,6,8,10, 8, 6, 4, 2) with Moroccan Night Club (10, 20, 30, 40, 50, 40, 30, 20, 10)
Mosey to end of patio and back (5 laps – 10 lengths)
Mosey to covered stage in Amphitheater for Mary
MARY
Heels to Heaven – 30 count
Dying Cockroach – 30 count
Oblique – 15 each side
Mosey back to COT