New School=New AO–Green Flash- Great new site for a 5:30 post- 13 showed up and experienced the site and left a sweat trail for future Pax- We got after it and this is what we did:
Jog around the school parking lot and campus- circle up.
SSH x 20
Good Mornings x 15
Wind M:ills x 15
Mountain Climbers x 20- Hold
Merkins x 10
Thang:
Start at the bottom of parking lot- run across lot up stairs to the school 10 burpeess- return to the bottom of the parking lot-WW 11 sit-up x 1- return run to the top of school 9 burpees- return run to bottom 2 WW 11 sit-ups-repeat sequence until at top 1 burpee- bottom run 10 WW 11 sit-ups (11’s)- Got the heat going on that and the sweat was flowing-
regroup at bottom and line-up for an Indian run- run around campus- pax in the back drops/does 1 hand release merkin- runs to the front- continue run to the office buildings to the rock pile. Get you one!
Rocks:
Curls x 15- with rock over head-run to the bottom of the parking lot-return with rock over yo head
Pass rock to right
shoulder press x 15- with rock over head- run to the bottom and back up- rock over yo head
Pass rock to right
Tricep ext x 10- rinse and repeat on that over head thing
Pass rock to right
Dying cock a roach with your rock- run on down and back with your buddy over your head
return rocks- recover on jog back to school
Find a wall or bench
lft/rt step up x 20
Dip x 15
erkin x10
Derkin x 10
run back to the starting spot for
Mary
Box C x 20
Homer to Marge x 20
couple others I forget- Done.
Ann;
9/11 stair climb
Healing Transitions
Q’s- Vila next week at Green Flash
Clavin- humbly led us out in BOM
Great new site lots of options to crush yourself and fellow pax- Make it Happen- Sign up and Q- All sites welcome the help to lead.
Pleasure to attempt to lead such a fine group- we are getting stronger together #ISI
Aye
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