WONDERFUL WEDNESDAY

Screen Shot 2019-02-13 at 8.15.28 AMConditions– 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.

 

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