Warm up

Mosey around the parking lot
SSH x 25 IC
Imperial Walkers x 10 IC
Weed pickers x10 IC
Windmills x 10 IC
Slowzy to the end of the parking lot
The Thang
Interval runs in the parking lot including:  Run to halfway, perform exercise, slowsy back to start, run full length, perform exercise, mosey to halfway, slowsy to start.
6 Rounds as follows.
#1 – 25 Merkins (except at full length, we had to teach Blades what a Derkin was)
#2 – 25 Squats
#3 – 10 Burpees
#4 – 25 LBCs
#5 – 25 Calf Raises
#6 – 25 SSH
NOTE:  Each exercise was OYO, but those who finished first planked it out so the group could slowsy, mosey together.
Mary
25 Cosmos IC
25 Vertical Heal Touches IC
50 Flutter Kicks IC
Stretch H2T
Moleskin
Steamy 70ish and mostly clear
PAX:  Biscuit, Blades, DC, Cosmo (Q)
The morning got started with a little disappointment when the Pax learned that the Q had a bit more pain in store that the (mis)expected Yoga/Gumby workout (rumor is Site Q had proposed this idea).  After the initial shock and dismay, Q suggested a mosey to warm up prior to the warm up exercises. As we finished the lap and a Pax came in hot, we all moved as a group through warm up then over to the lot for the Thang.  Mumblechatter was suitable and all appreciated the moseies, expecially during #4-6.  Mary went well as Q introduced the Pax to the Cosmo and vertical heal touches…..50 Flutters are always a crowd pleaser and a mind-bender.
All Pax worked hard and finished strong!
COT held a brief thought about the abundant life that we have in Christ and prayers for Snaphook and the situation in Afganistan.
Nice work men!
Always a privilege,

Cosmo

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