Two Coyotes in a parking lot

Weather: 28 degrees and as promised the weather was dry and very little wind. The waning gibbous moon was out to say hi.

PAX:

  • Zamboni
  • Cornwallis
  • Brickyard
  • Logger

Disclaimer:

  • We’re not professionals.
  • We don’t know your fitness level.
  • F3/North View Church isn’t liable.
  • Dangerous ground.
  • Modify.

Warmup:

  • 30 – SSH
  • 10 – Deadlift w/fly
  • 10 – Kick w/twist
  • 10 – Abe Vigoda
  • 30 – Up & Out Jacks
  • 10 – Week Pickers

Thang:

Short Mosey

  • Walking lunges from one light to the next
  • 15 – 4 Drops
  • 16 – Plank with ventral and lateral raises
  • 15 – Speed Plank Rows *new one*

Mosey to the Rock Pile

  • 15 – Deadlift

Slowsey to Pole Barn

  • Wall Sit
  • 20 – Dips

Mosey to the Circle of Gratitude

  • 15 – Side Lunge
  • Bear Crawl Across Bridge
  • 16 – Plank w/side to side shuffle
  • 15 – W’s

Slowsey back across bridge

  • 16 – Narrow to wide squats
  • 15 – Bridge with tow taps

Mosey to the Fish Bowl

  • 15 – Row on Bar
  • 15 – Crunchy Frog
  • 15 – Pull up

Mary

  • 15 – Toe Touch Drops
  • 15 – LBC
  • 15 – Bicycles
  • Stretching! Legs and arms.

Moleskin:

Cornwallis and I saw to coyotes running across the parking lot when we arrived. Q agreed with Cornwallis that it was good to see them not stare us down. Q went rogue and didn’t follow his winkie, the notes above may be a little off. There was some mubblechatter about too many reps. PAX were trying to identify if Q’s had an inflection to halt or just breathing hard. Apparently a well known fact that if Logger Q’s we will be making a stop at the rock pile. Thanks men!

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