No newbies, no disclaimer, let’s go!
Warm-up
SSH x20
Imperial Walkers x20
Mountain climbers x20
Bent-over Sir Fazio Arm Circles x10
Bent-over fly x10
Repeat bent-over exercises
Outbound run: backward up hills, forward down hills. YHC’s intent was to turn left on Compton, then left again at the next opportunity to make a half-mile right-turn loop. Oops, forgot the second left!
The result was a much-longer loop than intended! Countrywide was heard to say, “This AIN’TÂ Wolf Run!”
Return run: stop at every intersection for…
Star Jumps x20
Prisoner squats x20
(repeat)
Knee-ups x20
Plank jacks x20
(repeat)
Maktar Ndiaie x10
10 Burpees
(repeat)
Back to park…
Box jumps x20
Right-left step-up x20
Tennis court:
Bear crawl suicides
Hand-release merkin suicides (10 reps before each return trip)
People’s chair
BTW, 20-count in cadence
Mary:
LBC x20
WWII sit-ups x20
Rosalita x20
Freddy Mercury x20
6-inch leg hold, 10-count around circle
American Hammer x30
Done!
Announcements:
None
Prayer requests:
Friends of Pax battling cancer
Western Stranger took us out…
