Conditions– 52 and plenty fine for Acceleration! Partly Cloudy.

PAX: 11- Belding (RESPECT), Big Worm, Dizzy, Flanders, Johnny 5, Milton, Moped (RESPECT), Squatter, Threadcount, Thriller (RESPECT), Paycheck (QIC)

DISCLAIMER

WARMUP

• -SloMurkins™ x20

• -Slow Mountain Climbers x20
• -Slow Prisoner Squats (arms behind head= stretch out shoulders) x20
• -Prisoner Squats+ Twist L; Twist R  x12
• -Big arm circles; 20; Reverse x20
• -Baton Indian Runs™ to Rail Trail -Man In Front holds out light, AKA Baton. 
• -Halt @ Rail Trail Entrance; Side Straddle Hops (SSH) In Cadence (IC)
• -Baton Indian Run (BIR)
• -Halt; Prisoner Squats IC, @Dizzy counts; Paycheck regroups Rhythm Section!
• -BIR
• -Halt; 20 Murkins IC
• -BIR
• -Halt@ Entrance, 10 SSH
• -Mosey Back
• -Halt, 5 Burpees, Heart Rate Maintain
• -Mosey Back
• -Don’t Die, find sidewalk
• -Thank God silently for reflective gear
• -And sidewalks
• -And bright LED lights

LET’S HAVE A PICNIC!

• -Incline Murkins x20
• -Gas Pumpers x20
• -Hanging Leg Raises x20
• Rinse and Repeat

RUBBERLAND(?)

• Prisoner Squats x20
• Murkins x20
• SSH x12

DROP IN WITH DA HOPPA (AND GIVE ME  20..AND THEN 10…AT EACH END)

• Near Corner- 20 Murkins
• Far Corner- 10 Burpees

LET’S HAVE DESERT

• Rinse and repeat PICNIC 1x

RUBBERLAND BURNOUT- AKA BURN RUBBER

• 20 Pistol Jump Squats- Lunge; do not extend lunging knee past toe (or call @Thunderbird if you do); Jump; Switch lunging leg=1 repetition
• 10 SSH

Mosey

COT

BOM: PC

Pledge

Moleskin: Phew I am smoked. Trying to get activity every day means less mumblechatter from me…I appreciate the heavy mumble chatter today! This is what makes it fun! 

Announcements: Come at least Ruck tomorrow if you can. Mumblechatter=fellowship; Rucking=mumblechatter. West Florence.