AO: Patriot
QiC: Novocaine
Pax Count: 8
Pax List: BiBo, Billboard, Curveball, Hogpen Hot Pants, Manhole, Novocaine, Rum Runner, Seles
FNG Count: 0
Downrange:
8 HIMs started their week right for a beautiful Fall morning beatdown.
Warm up:
SSH x 50 IC (seemed like a good idea on paper); Hairy Rockettes x 12, Suds Windmill x 12, Mountain Climbers x 12, Newton’s cradle x 14. All IC.
Mosey to the track for 2 laps of Cherokee Run with last person doing 5 merkins off the back prior to running to the front.
Jog up the tall steps behind the school. Pause for 15 Calf Raises OYO, 15 Calf Raises with Toes In done IC, 15 Calf Raises with Toes Out OYO, 5 Calf Raises IC.
The Thang:
Mosey around back of school and up to field in middle of drop off driveway. BLIMPS OYO. 5 Burpees, 10 Lunges (each leg), 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats. Rinse and Repeat.
Mosey to benches between baseball fields. 11’s with Step Ups and Dips. Then Bulgarian Split Squats. 15 IC each leg.
Mosey to baseball field. 50 Jail Break then mosey back to start for 25 Merkins. Repeat Jail Break but do 25 Bonnie Blairs (SC) when back to start line. Same for 3rd and 4th Round but do 25 Merkins then 25 Bonnie Blairs repectively.
Circle up for some Mary. LIFTAS without letting feet touch the group for entire sequence. Flutter Kicks, Low Dolly, High Dolly, Heals to Heaven, High Dolly, Low Dolly, Flutter Kicks. All x 15 IC.
Mosey to COT for full Grateful Dead.
CoT:
Curveball took us out with a nice prayer. Continued prayers for Manhole’s father-in-law, Curveball’s mother-in-law, and Billboard’s nephew.