5 PAX (Wrigley, Cosmo, Nomad, Zamboni, Khaki – Q)

Warm Up:

10 IC Arm Circles

10 IC Slow weedpickers

Mosey to basketball court

Thang:

Bear Crawl to free throw line, 5 merkins, run back to baseline

Lunge walk to half court, 5 merkins, run back to baseline

Broad jump to opposite free throw line, 5 merkins, run back to baseline

Lt. Dans to opposite baseline, 5 merkins, run back to baseline

Mosey to playground

Tulip inspired Murph practice for 5 rounds (5 pullups, 10 merkins, 15 squats)

Mosey to shelter

50 OYO steps ups

25 IC calf raises – 25 IC calf raises toes pointed in – 25 IC calf raises toes pointed out

Mosey to swings

Swing a little bit to work core and have some fun

Mosey back to basketball courts

Crab walk to each line with crab cakes at each line

Suicides

Slowsy to flags for mary

Mary:

20 IC slow* WW2 situps

15 IC Gas Pumps

10 IC Crunchy frogs

Moleskin:

Great day for a VQ at Ground Zero! Got a good sweat in and got the heart rate up with about a mile of mosey (according to Z’s watch). This AO has a ton to offer so I’m pumped to see how other Q’s use it! YHC may or may not have mistook Wrigley for a respect this morning during the namorama……

Keep giving it away and EHing!

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