9 Pax in attendance on this beautiful, but slightly chilly morning.
WARM-UP
-side straddle hop
-windmill
-cotton picker
THE THANG
Mosey to dog park track
-balls to wall
-Bojangles Biscuit run (sprint on the straightaways, mosey around the corners, 4 laps total)
Mosey to field of dreams for Mucho Chesto Cycle
- merkins at home base (editor’s note: lets call this a “plate” if that works for your soccer players)
- bear crawl to 1st (plank for the 6’s at each base)
- wide merkin at 1st, crab walk to 2nd
- diamond at 2nd, reverse crab to 3rd
- stagger at 3rd, cheetah crawl home
- opposite stagger at home
- rinse & repeat
Rock around the Clock
- 25 Curls
- 25 Skull Crushers
- 25 Overhead Presses
- 25 rows
Off to the pavilion
- step ups
- derkins
- uneven Merkins from each side
Sprint to flag for 15 mins of Mary
- ring around the Rosy (Freddie Mercury, Box Cutters, Dolly, reverse LBC, etc)
NAKED MOLESKIN
- good times were had by all!
- Solid work to the our FNG. He was able to count PERFECT cadence in his very first post. Actually asked to participate in Rosy with his version of a Makhtar N’Diayes
- praise for Flo running the Mud Run for a great cause
- 7 in attendance at post beatdown Coffeeteria
- YHC (not the editor) had the gusto to sign-up for a Saturday Q. Now everyone else should too!: http://www.signupgenius.com/go/20f0a44afad2ca5fe3-qtherubicon