AO: Shadow
QiC: Diablo
Pax Count: 3
Pax List: BiBo, Diablo, Novocaine
FNG Count: 0
Downrange:

Warm up: Music theme – Southern Rock

Low Slow Squat, Imperial Walker, Arm Circles, Running with Scissors, Groiners, Groiner Merkins

Mosey to far field near Tree Top Quest (North entrance to Brook Run Park)

The Thang:

3 Corners:  10 Burpees, 10 Atomic Merkins, 10 Bonnie Blairs

11’s – Incline Merkins/Dips

3 Corners:  15 Monkey Humpers, 15 Merkins, 10 8-count Body Builders

Mosey back to start and circle up for some Mary

Corkscrew (12), Heels to Heaven (15), Oompa Loompas (12), Wide leg sit up (15)

Yoga move:  Crane (2x)  10 sec the first time, 15 sec the second time

CoT:  Learned that Bi-Bo had his 59th birthday on November 11th.  Congrats, Bi-Bo!  Novocaine took us out.

Naked Man Moleskin: The new location at the “Far Field” (near Tree Top Quest) was a little dark that early and with the time change.  Footing is suspect.  But a great hill to run when the sun comes up just a little bit.

Shadow Best Practice:  Sign up for your next “Q” when you fill out your Backblast.