AO: Hot Tin Roof
QiC: Bologna
Pax Count: 9
Pax List: Amber, Bologna, Dr Dolly, Iced Tea, Lance, Nougat, OK, Reggie, The Gipper
FNG Count: 0
Downrange:
Warm up:
- Motivators/De-motivators (up to 20ish and back down)
- Arm Circles (forward / reverse) for 30s ea.
- Arm Stretch – Right arm across / switch (10)
- Don Quixote (10)
- Mountain climbers (10)
The Thang:
- Back to Front Sprint / Mozy to Bologna’s Playground
- YHC demoed 12 Exercises
- 80s classic rock on the “loud” speaker
- Interval timer running…1 min max effort followed by 15 sec rest/transition
- 3 tier Wall jumps
- Feet swings
- V Ups or Standing Swings (sitting in swing or feet anchored)
- Spider Merkins (on ropes)
- Burpee broad jump up the hill
- Dirkins (on slide)
- Slide climbs (oof)
- Bear Crawl the hill down and then bear crawl hill backwards (crabwalk modification)
- Stairs
- Hanging rows (from the monkey bars; incline row modification)
- Toes to elbow or L Hang (from other monkey bars)
- Wall dips
Repeat for 2.3 rounds
Scramble Mozy back as YHC realized we were going to be late
CoT:
Convergence next Saturday at Dunwoody; prayers for Lance’s family
Naked Man Moleskin:
38 years for 1st Q, 2 years for 2nd Q…progress!