Lucky 13 PAX on a beautiful Friday morning – 2 FNGs in tow, let’s go.

Jog to baseball field

Warm-up
  • SSH x 25
  • Good mornings x 15
  • Half windmills x 15
  • Imperial walkers x 15
  • Nipplers x 20
  • Plank series
Bear crawl to each base 20x exercise as a group:
– 1st base: merkins
– 2nd base (watch out for the sprinklers…): prisoner squats
– 3rd base: dry docks
– Home: monkey humpers
Peoples chair down the line
Ascending testicles
Makhtar N’Diaye x 10
Jog to playground
Bobby Hurley x 20
Find something to put your feet on – Derkins x 20
Jog to rock pile – 7’s – run up the hill – merkins at the top; star jumps at the bottom
Audible half way through (QIC’s hammy still struggling from Mayhem’s torture last week)
Grab a rock –  exercises x 12 around the circle; pass your rock to the left after each exercise until Grady’s boulder makes it all the way around..
– curls
– squat press
– triceps
– bent over rows
– diamond merkins
Jog to Picnic tables
– irkins x 30
– dips x 20
Mary – LBC’s x 50; Freddy Mercury x 25; low slow flutter x 25
Mayhem took us out.

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