Breeze was a wee bit nippy as the PAX gathered in the heart of Cary this morn.
Warmup
Mosy to Fidelity Bank and circle up.
19 SSH, 19 windmills, 19 merkins, 10 GM, 19 dips, 10 box jumps OYO
Thang #1
Mosy to TOCRP at Harrison and Chatcham and pick a bragging rock.
Circle up in adjacent lot for some rock reps.
5 sets x 10 rock curls. Move left X spots each set.
5 sets x 10 rock tri extensions. Move left X spots each set.
5 sets x 10 rock overhead press. Move left X spots each set.
Thang #2
Mosy to parking lot First Baptist Church and pick a partner.
P1 run to top of church lot, do 5 star jumps then run back. P2 does burpees until P1 returns. Flip flop.
P1 run to top of church lot, do 10 star jumps then run back. P2 does sumo squats until P1 returns. Flip flop.
P1 run to top of church lot, do 15 star jumps then run back. P2 does freddie mercs until P1 returns. Flip flop.
P1 run to top of church lot, do 20 star jumps then run back. P2 does lunge jumps until P1 returns. Flip flop.
5 celebratory bropees when done, then elbow plank waiting for six.
Mosy back to “Billy Run”(TM) staging area. P1s, ready set go! P2s ready set go!
Circle up for Mary… oops out of time.
COT
Annoucements – Sign up for Mule. All hands requested at new AO FWD next Tuesday.
Prayers, Praises – silent
Welcome FNG F3 Coxswain!
