in what was likely to be the last day this week where your eyes don’t freeze, 9 men gathered at at the AO known as Disney.  That 13 year old wonder (Leonidas) has just rolled up on his bike.  I thought he was just a urban legend but he lives.  No FNGs, shovel flag planted it was 5:30 on the dot and we were off!

Warmup

  • Lap around soccer fields
  • Good Morning x 10
  • SSH x 20
  • Imperial Walkers x 10
  • Cotton Pickers x 10
  • Downward Dog
  • Arm Stretched
  • Standard Merkins x 20

Half pipe elevens

  • jog to the half pipe and do a round of 11s
    • Merkins
    • Squats (1-10 ; 2-9 ; 3-8; etc…)

Jog to the Middle Creek HS parking lot – cones set up for bearway to heaven

  • Start with bear crawl for cone #1 (about 18 feet – 2 parking spaces:  7 burpees – run back
  • Bear crawl to cone #2 (36 feet)  – 6 burpees – run back
  • Bear crawl to cone #3 (54 feet)  – 5 burpees – run back
  • ,,,, you get it – all the way to Cone #7
  • Recover on the jog back to the main lot with 1-2 trips up and down the stairs!

Mary

  • Low Slow Flutter x 20
  • Freddy Merc x 20
  • Box Cutter x 20
  • Reverse LBC x 20
  • Alternatinig Shoulder taps  from plank x 20
  • Clilcut plank around the horn with 15 count

That’s it!  Always a pleasure to lead

Aye

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