Warm up

SSH 

Windmills

High Knees

Air Circles

Arm Circles

 

The Thang

 

Mosey around the (closed) facilities building w/high knees, butt kickers

 

The Pyramid (I found a name to use) – Each side increases exercises by 5 reps with a trip to the end of the parking lot between cycles.

 

Side one:

Mountain Climbers

Lunges

Merkins

Imperial Walkers 

Monkey Humpers

 

Side two:

Burpees

Flutter Kicks

LBC’s

Squat Jumps

Pickle Pounders

 

Mosey to the Basket Ball Court

 

Suicides

Round #1 – Bear crawl to the lines, run back

Round #2 – Backwards run to the line, run back

Round #3 – Run to the line, 5 Squats, run back

Round #4 – Run to the line, 5 Merkins, run back

 

Slowsey to the cars

 

Mary

C-Sit Flutter Kicks x30

Pike ups x15

Large flutter kicks x20

LBCs x30

 

Stretch

 

COT & Picture at the facilities building

 

Moleskin

45 F and Overcast w/sprinkles

PAX:  Zamboni, Cornwallis, Nomad, DC, DCMB (Bush), Effin, Wrigley, Lego (FNG), Etch-a-Sketch (FNG), Snooki, Khaki, Bruce Lee (downstream),  Cosmo (Q)

13 Brothers posted on a soggy second beatdown at the Grizzly. All worked hard and were good sports as the Q had to improvise and extend the suicide exercises….not sure many were ‘happy’ about that….but all got a great workout. Mumblechatter was as expected, especially when the amount of running was higher than normal!  C-sit always draws some good groans and comments.

Great to see the new guys return and 2 new FNGs!  It is exciting to see this AO already growing…keep passing it out and pushing it forward!

Onward men!

Always a Privilege!

Cosmo

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