Clap your hands….

11 PAX posted in the glorious gloom.

Jay-Z

Wapner

IM

Daisy

Gas Man

Tip Toe

Cubby Blue

FNG – Matt Cole

Humdinger

Piper

CrabbyPO (QIC)

WARM UP 

Moroccan Night Club IC X 20

Arm and Leg stretching OYO

Grass Pickers IC X 15

SSH X 30

Hand Release Merkins X 10 OYO

Mosey to the Big Shelter House.

THANG

Extreme Four Corners

PAX completed the Four Corners on a larger scale this morning making the Big Shelter, North/South Basketball Court, Shelter next to Softball Diamond, and the Main Restrooms by the playground as our Four Corners.

Big Shelter = 25 Merkins – then run past next two corners to Main Restrooms.

Main Restrooms = 25 Merkins – 50 LBC’s – then run past next two corners to Shelter by Softball Diamond.

Shelter by Softball Diamond = 25 Merkins – 50 LBC’s – 75 Squats – then run past next two corners to Basketball Court.

Basketball Court = 25 Merkins – 50 LBC’s – 75 Squats – 100 Over Head Claps.

PLank  Jacks X 10

Mountain Climbers X 25 each leg

Slowsey to Happy Place

Leg Blasters: X 1 (20 Squats, 10 Lunges each leg, 10 Jump Lunges, 10 Jump Squats)

Mosey to the flag.

MARY

Hello Dolly IC X 20

Captain Thor – Big boy sit ups : American Hammers.  Started with 1:4 ratio and ended at 5:20.

ABC’s OYO

Flutter Kicks IC X 15

Moleskin: 

Went extreme this morning with the four corners.   YHC thought that a little extra running and a lot of reps would be a good way to start the week.  The old watch had the PAX at just over two miles of running and lets not talk about the reps.  It has been good to see some FNG’s this past week.  Lets keep the numbers growing.

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