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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