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.
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