No this doesn’t mean we were late starting the workout it means I was having computer issues trying to do my first post.  So bear with me… It all started with a nice little jog

Warm Up

  • 15 Imperial Walkers
  • 20 Side Shuffle Hops
  • 20 Fosio arm circles
  • 20 Mtn. Climbers
  • 15 Good Mornings

Off to the races with a pit stop at the pull up bars where we alternated 2 sets of 10 nipples and 2 sets of 10 knee-ups while partners did 10 reps of pull-ups each.  We continued down to the wooden bridge where we alternated 10 reps of Durkins and Urkins for 2 sets.  Next 20 Dying Cockroach.  We followed it up with wheel barrels to the other side of the bridge than ran to the other end of the lake.

Lake’s End (Grab a rock and not the one to skip on the lake)

  • 20 rock curls
  • 20 over-the-press
  • 20 rows
  • 20 tricep extensions  Repeato !!

Run back to the bridge 2 sets of 10 Durkins and Urkins next to the pull-up bars for another 10 pull-ups each.

Head back towards the lot for Mary, bear crawl down the hill,

Mary

20 Rosalita

No time left, announcements, prayer and the party is over.  Thanks for the oppurtunity.  -RK

 

 

 

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