No FNG’s on this perfect 53° day at the AO. Quick disclaimer of ‘Shake it, don’t break it’, 5 EC’s appeared from the gloom and we were off.
Circle up for warmup.
Warmup: SSH x20, IW x20, GM x10, Fazio Arm / Seal x15, MC x20, Plank, Low Plank, Plank
Baseball Burpee Race: From PL, Run to Home plate, Burpees x10, Run to 1st base pole, B x10, 3rd Base pole, B x10, Home, B x10, Back to PL, Count off upon arrival, remember number. Squat Hold/Plank until all arrived. Find your partner 1 with 16, 2 with 15, etc..
Mosey to Rock Pile while finding your partner.
Rock Pile: One rock per pair, P1: Run up to fence, MH x20, back to flapjack, P2: Rep out the following, 1st – Rock curls, 2nd – Tri Ext., 3rd – Squat Press, 4th – Bent Rows.
Mosey to PL with partner.
Cumulative 100-200-300: P1 – Run PL, flapjack, P2 – Mercans, Alpine Skiers, LBC’s
Group Balls to the Wall, 10 count right to left.
Mary: Box Cutters x20, Marge x20, Low Slow Flutter x15, Am Hammer x15, Have a nice day.
Announcements: 11/12 haven house fundraiser at Linwood grill, support mens health mow-vember,
Prayers: Pygmy’s back – whoop whoop; back surgery recovery for F3 brother, Juggles to run in state cc meet,
Name-o-rama: PAX keeping the Q straight after forgetting due to oxygen deprivation.
Good workout men. Have a great weekend.
Tinkertoy Out!
