Weather: 27 Degrees

PAX:

1. State
2. Brickyard
3. Cosmo
4. Beefsteak
5. Headlock
6. Khaki
7. Knee High
8. Marshall
9. Zamboni
10. Cornwallis
11. Logger

Disclaimer:

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

Warmup:

• 20 SSH
• 10 Kick w/twist
• 10 Windmills
• 20 Seal Jacks
• 10 Week Pickers

Thang:

Mosey w/

• Side Shuffles
• Butt Kickers
• High Knees
• Karaoke

Then Hill Sprint

Mosey to Parking Lot

• 10 – Downward Dog w/ Low Merican Hold
• 10 – Spiderman Lunge w/Reach
• 5 Lateral Bounds +5 Mericans – 5 Sets
• Ripper (bearcrawl, leg reach, frogger, block the shot) – from lamp post to lamp post

Mosey to Circle

• 10 – Single Leg Plank w/Walk out
• 10 – Reverse Burpee
• 5 – Tony Hawk Burpee (thanks Blackcat)

Mosey to cars

• 25 yd Bearcrawl w/block on your back x 2

Mary – We all hold CSit and pass the basketball until we all have touched it

• CSit – Passing across the circle x2
• CSit – American Hammer Passing to left and then right x2

Recover Recover

Moleskin: Lots of mumble chatter and concern about finding exercises on Instagram. Q was told he sounds like the teacher from Charlie Brown. By the end, I think we all had fun with some exercises that had a different flow and rhythm to them. I wouldn’t be surprised if we had some soreness from the different moves – some of us were still feeling it from Cornwallis.

It was a pleasure, thank you men!