- When: 11/16/2020
- QIC: Bookworm
- Pax: Bookworm (RESPECT), Chumlee, Cold-Cut (DOUBLE RESPECT), Deep Dish, Fin, Frank the Tank, Just the Tip (RESPECT), Monarch, RedBox
Short and Sweet, but here’s what went down:
Warm Up
- High Knees x 30 sec
- Side Stradle Hops x 20 IC
- Indian Run 1 Lap (1/2 mile)
Thang:
- Move to Mt. Boyd Lee (Traffic circle at top of hill)
- Burpees x 10 OYO
- Squats x 10 Slow Tempo
- Merkins x 10 OYO
- Jump Squat x 10 OYO
- Wide-Arm Merkins x 10 OYO
- Mule-Kicks x 10 OYO
- Ranger Merkins x 10 OYO
- Burpees x 10 OYO
- Up and Down the Hill with Lt. Dan
- Lt Dan down the hill (1 Lunge:4 Squats, 1 Lunge:8 Squats, etc.)
- Run back to top of hill
- Lt Dan down the hill again (1 Squat:4 Lunge; 2 Squats:8 Lunges, etc.)
- Run back to top of hill
- Move to Center Wall
- People’s Chair x 10 count / pax
- Derkins x 10 IC
- Rinse and Repeat
- Move to Intersection by Sand Volleyball Courts
- WW II Sit-up x 20 IC
- LBC x 30 IC
- Return to Flax
- 30 Seconds Mary (Flutter Kicks)
COT/BOM
- John Ennis Family – John, passed away from heart attack
- Peace in our nation
As always it was a pleasure to lead these HIM in the three F’s. Until next time!
TClap |
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