BB a day late but a year better
FNGs: none
Warm Up: the usual suspects – SSH, IW/HB, leg and arm stretches, good mornings
The Workout: Dora’s ugly step-sister Mora(?)
Pax broke into groups of 3.
Partner 1 starred at bottom of the hill completing in no specific order (at least) 100 reps of each with a rock – curls for the girls, shoulder/chest press, tricep extensions.
While partner one was repping, partner 2 ran up the hill, stopping mid way to enjoy 5 burpees before making it to partner 3. Partner 3, who was at the top, was working through (in no specific order) (at least) 100 reps of each – merkins, squats, and WWII’s.
Relay race style, once partner 2 reached partner 3, partner 3 ran down (stopping mid way for that lovely burpee break) to partner 1 and the bob and weave continued until the one-year-old-F3 :Q wrapped up this warm up (27 min deep) and sent the PAX moseying to the tennis courts
After a brief plank hold for the six and some mumble chatter about Mary…. we lined up on the baseline for more fun
1st set – bear crawl 1/2, jog 1/2 across courts into 20 shoulder tap balls to the wall with a 1/2 bear crawl 1/2 jog back to starting line for 1:5 deep squat into calf raises
2nd set – bear crawl full distance across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises
3rd set – bear crawl 1/2 jog 1/2 across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises
Mary: 18 reps each of American hammers, heel taps, side crunches, with a HAND finisher
Announcements: Check slack and Facebook
T-Claps (Recognition): all you legends for filling my stoke tank up this last year!
Prayer: Fed Ex for guidance with son, Banana Seat family and friends of friend who passed, Noah’s Arc and wife, Crab Legs
