Weather is good and starting to finally cool off, Callahan comes in on two wheels and joins 21 other PAX for a SNS beat-down! No FNGs so I call the group over to a curb, any curb for a warm-up.
Warm Up
Once everyone lines up, including Callahan running from his car, first exercise is quick feet, in cadence 20 reps. Friendly run from the parking lot over to grassy courtyard (yes, I had it mowed yesterday). Circle up for the warm-up:
10 Arm Circles
15 SSH
15 Hillbillies
10 Cotton Pickers
The Thang
Once everyone is warmed-up, mosey over to the wall for some downward facing merkins, dips, upward facing merkins, and alternatingleftrightstepups done more slowly. Once done, friendship jog over to the community center, partnering up on the way.
One partner grab a non-traveling rock and return to the parking lot. Round one, partner one performs rock curls while partner two runs to the end of the parking lot, performing 10 star jumps and flap-jack (flip-flop). Round two, partner one rock press, partner two runs and performs leg lunges. Round three, rockrow (downward facing) with 10 prisoner squats. Return the rocks and line-up partner to partner for an indian run to the kiosk.
Once at the kiosk, I explain the crazy-8s! PAX performs at the kiosk, american hammers (4-count) and at the top of the hill burpees. Now for the crazy part, PAX instructed by Q to run up the hill in any way they want, backwards, karaoke, butt kickers, etc. The eight part is one rep at the bottom of the hill, 7 at the top. Crazy ain’t it?
Once the PAX was thoroughly beat from this fun activity, we mosey down to the intersection for a BILLY run!!
A quick mary of freddy mercs and hello dolly and we are done.
COT
No announcements seems to be a quiet time right now (christmas par……). Prayer request for Blue-n-Out’s friends and their adoption, Saban’s daughter and her knee, and flip-flop and his ulitmate frisbee injury. Bartman did show me after we broke that, at least on his watch, I hit 45:00.00!
It was an honor to lead you men this morning
