Written by Plenty of rain made for some damp car rides home. Five pax reported. Kitty, Coyote, Maize, Nomad, and Jackie Moon (Q).
Disclaimer and Five Core Principles given
Warm-up
Mosey around 1/4 mile loop
SSH IC x 25
Arm Circles IC x 10 forward,backward
Windmills IC x 15
Low Plank body saw IC x 10
Low Side Plank 30 secs each side
Toe-touch squat-to-stand – (grab toes, squat, raise arms straight up, stand up) – x 10
Side Good Mornings (on all fours, one hand behind head, touch elbow to opposite wrist and rotate outward) x 10 each side
Fire Hydrants IC x 10 each side
The Thang
Incline Merkins IC x 10
Step Ups x 10 each leg
Decline Merkins IC x 10
Single leg squats x 10 each leg
Repeat
Mid-workout Mary
High plank position – knee to elbow IC x 10
Nolan Ryans – IC x 10
The Thang – Part 2
Dips IC x 15
Rear Leg Elevated Split Squats x 15 each leg
Repeat
Mosey around 1/4 mile loop
Double merkin burpees x 10
Mary
American Hammers IC x 9
Big Boy’s IC x 9
V-ups IC x 9
Flutter Kicks IC x 9
Repeat
Recover recover
COT
Moleskin: Minimal mumble chatter today; either the rain was nice to listen to or we were focused on making room for Thanksgiving. Prayers for Cosmo and his M’s health. Good verse this morning from Cosmo via Kitty – Phil 4:6-7. Appreciate the opportunity to lead!