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
