The PAX came on a cool morning looking to make some heat. We accomplished that. We got down to it with a quick run to warm-up. The PAX “enjoyed” some Fence Hoppers along with Single Leg Squats and Hanging Leg Raises. I think the Hanging Leg Raisers may be keepers.
Warm-Up
Run up to Entrance and back to gravel Road
In Cadence
SSH
Imperial Walkers
Mountain Climbers
Alternating Lunges
Run to Parking lot
The Thang
Parking Lot Split into 2 groups
2 Cycles
1’s Lap Around Parking Lot then Plank
2’s Squat Jumps
Flapjack
1’s (30) Merkins OYO Chin up, back straight, chin and chest to the ground
2’s Fence Jump
Flapjack
1’s Run to Speed Bump at Gravel Road plank on return
2’s Squat Hold until everyone finish
Flapjack
1’s Fence Jump
2’s (15) Burpees OYO
Flapjack only on 2nd Cycle…cause Q forgot first time around 😉
At Playground
2 cycles – OYO
(20) Hanging Leg Raises
(20) Left Right Step-Ups on Benches
At Picnic Tables
In Cadence
(10) Triceps Press with Top of Head to table – elbows point to ground
(15 each leg) Single Leg Squats with other leg on Bench
Irkins
(15 each leg) Single Leg Squats with other leg on Bench
Balls to Wall 40 seconds then lower for 10
Balls to Wall 30 seconds then lower for 15
Mary
Slow Freddy Mercury
Chill-Spiders
WorldWar II Sit-Ups
Merkin Hammers – a lot
COT
Announcements
Ethanol will be merging with subset of members from Urban Jungle to create a new site at Crabtree Mall to start at 5:30 on Wednesdays beginning November 19th.
Mondays 3rd F at Solas Coffee shop at Sawmill and Leadmine. Look for more info coming in newsletters.
Mayhem took us out in prayer
