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,


20 Rosalita

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