Recently returned Old Man winter couldn’t scare off the 16 Pax who showed up at the old folks’ home to let this old guy lead them through some Monday morning penance for whatever trouble they found this past weekend.

Warm Up:

SSH x 20

GM’s x 15

Windmills x 15

 Take a little run up to the accountants’ parking lot on Oberlin.

Sir Fazio AC’s x 10 (each arm)

Hand-release Merkins x 15 (the nice slow kind, in cadence)

Mountain Climbers x 15

Get back on your horses, run down past our neighborhood church on Oberlin and go back through neighborhood, up our favorite hill (have we named that?) and back into the park for…

The Thang

Hey wait, all of the lights are on in here? Man, that new ZH management has really done some upgrades! Wondering if they’ll be adding a coffee/juice bar & showers for post COT…

Modified Jack Webs x 10 (credit to MoneyHose who taught us these at BB’s last week) – 4 shoulder raises for each Merkin: 1 Merkin + 4 SR’s, 2 Merkins + 8 SR’s, etc. (yes, that means 40 at the end and yes, you can feel that).

On the line:

  1. Sprint across back parking lot to last light pole – 15 x Star jumps OYO, sprint back, plank while Pax completes
  2. Hand-release Merkins x 15
  3. Sprint to next closer light pole – 15 x Squat Jumps, return, plank
  4. Diamond Merkins x 10
  5. Sprint to next closer light pole – 15 x Mike Tysons, return, plank
  6. Core work: “Holds” & “Jack Knives” – lie flat on back, raise hands over your head & keep hands and feet 6” off ground – Each Pax count to 5, follow by 10 reps of raising hands & feet above head & then lowering back to hold position, never touching ground.
  7. Bear crawl to next closest light pole, lunge walk back, plank

Head over to tennis courts for suicides x 2 – after first do people’s chair and hold for Pax 10 count x 3, after second BTTW and hold for Pax 10 count x 2

Mosey down to the shelter (is this where the baristas will hang out after upgrades?) for some 4 exercise pyramids:

  1. 4x Irkins, LR Step-Ups, Dips & LBC’s
  2. 8x…
  3. 12x…
  4. 16x…
  5. Finish with a set of box-cutters x 20

Jump on those ponies one more time for a finish run all of the way back round the park.

COT:

No announcements this morning – glad to hear our boys had a great run at the Ruck this past weekend.

BOM to finish out.

Thanks to all for letting me lead – truly a great experience and a responsibility we can all accept.

Geddy

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