11 strong today, with @BigDIF making an appearance to bring the flag and
keep the torch burning.
Warmup:
SSH 50+ IC (we did ssh until TK got out of his car!)
Michael Phelps 15x IC
Alternating toe-touch/squats 15x IC
Imperial Walkers 15x IC
3rd Grade Ex 10x IC
Hillbillies 15x IC
‘Mericans 10x IC
Mountain Climbers 10x IC
Mosey to pick up the CMUs and head out to the track cutout
Curls x15 IC
Side to side x15 IC
Overhead press x15 IC
Jail Break 100 yards, mosey back
Block squats x15 IC
Bent over row x15 IC
Ghost monkey humpers x15 IC
Mosey one lap, back to the cutout
Big boy situps IC until all PAX completed lap
Curls x15 IC
Side to side x15 IC
Block press x20 IC
Iron mikes x15 IC
Jail Break 100 Yards, bernie back
Big boy situps 15x IC
Spin the block around 10x clockwise, 10x anti-clockwise
Curls 15x IC
Alternating hand block ‘mericans 10x OYO
Put up the blocks and return to flag
plank until all PAX were back
LBC x15 IC
‘mericans x10 IC
5 superbly-performed burpees in 6-cadence
COT: Prayers for Prayers for BigDIF’s wife’s injury to heal quickly, for
Spicolli’s in-law, for @doughboy’s father in law. @KidRock prayed us out.
PAX: @KungFuPanda @Tugga @Pennsyltucky @bobthebuilder @bumblebee @TK
@hounddog @KidRock (double secret respect) @orvillewright @oldnumber9,
(@BigDIF brought the flag)