DATE: 2023-09-16

AO: scrooge

Q: Paycheck, Web, Gov’na

PAX: Gov’na, Web, SpeedWalker

FNGs: None

COUNT: 3

WARMUP:

– Applause for getting up: Overhead Claps

& Forward Claps x 10, in cadence

– High Knees x 20

-High Plank

– Mountain Climbers x 20

– Shoulder Taps x 20, in cadence

– 10 Hand Release Merkins x 10, in cadence

– High Knees x 10, in cadence

– Side Straddle Hops x 20 , in cadence

THE THANG: RUN & GUN

Mosey towards bridge then halt at neighborhood entrance. Assignment: every third telephone pole on the left, fast mosey, then normal mosey for 3.

Neighborhood:

1):  Continue with mosey; every third driveway

on the left= 5 burpees. Do five rounds of work.

2):  Rinse and repeat, but substitute burpees with side straddle hops

3): Rinse and repeat, but substitute with Boyband Fast Feet ™️ (jump up, land left foot pivoted to right and right foot to left; the  vice versa)

End of neighborhood: back to RUN & GUN, but do every 5th pole on right. Half way: GUN for 2 poles instead of one.

End of park fence entrance to fence entrance of picnic tables: lunges. Tell those hips and ankles whose boss.

Picnic tables:

3 rounds:

– 5 slow dips

– 5 slow step ups

– 3 slow-motion pullups

3 minute Park Cleanup with maintenance guy. govna Web so y’all remember his name?

– DESKWORKERS UNITE:

– Swingset Australian pullups to failure! Regrow posture tomorrow!

MARY:

– Heels to Heaven x 15, in cadence

– Dying Cockroaches x 12 , in cadence

– Web: 50 LBCs OYO

-govna: 20 Flutter Kicks, in cadence

– Explosive Knee-Thrusting Imperial Walkers (EKTIWs) x 20, in cadence

– Web 60 second High Plank

– @ govna 10 burpees

VICTORY LAP

-Around Da Hoppa’s Yaad

ANNOUNCEMENTS: -Bowling is soon

COT:

Prayer

Pledge