6 PAX posted in the warm (relatively) gloom for an ab heavy beat down.  36F and dry.

IM, Piper, Crabby PO, PewPew, Daisy, Jay-Z

Warmup:
Long Maestro Lap
Dynamic Stretching Exercises-
10 hip rotations forward and back each leg
10 Iron Crosses each leg
10 scorpions each leg
10 walking lunges each leg
10 Zombie walks each leg

Bruce Lee: 25 x LBC’s, 25 x Leg Lifts, 25 x Heel Touches, 25 x American Hammers, 25 x Crunchy Frogs, 100 x 100’s

Mosey to hill by caboose

Thang:
Ab Back Mountain 1, 2, 3’s
Partner Up – 1 PAX runs backwards up hill and forwards down 4 times.  Other PAX does exercise.  Flip flop until total rep count reaches target.
100 Big Boys
200 LBC’s
300 Flutter Kicks each leg

2 x Crawlbears up hill

Slowesy to swings
Alternate 10 swing tysons while partner holds Al Gore.  Flip Flop. R&R

Mosey to Flag

Mary:
10 x Weird hip rotation merkin plank thingies (They were hard)
15 x Box Cutters

Static leg and arm stretching to finish

Mumble: PAX started the complaints early with the Bruce Lee.  Things got tougher on the Ab Back Mountain.  Kept mary short as we had already worked the ab’s thoroughly.  Static stretching at the end was nice and appreciated.

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