Just Back For The Weekend

PAX: LED, Fonzie, Doc, Finkle, Norm, Modify, H1N1, FedEx, Yosemite, Sprinkler

EC: Norm

FNGs: None

It was great to see Norm back in the gloom, even though he was just back for the weekend and heading back to training after Mutiny.

Warm Up: We did some SSH, Good Mornings, Imperial Walkers, Hillbillies, Arm Circles, and Overhead Claps all in cadence

The Workout: We started at the short wall under the parking lot shelter for step ups and squats. After that we went to the concession stand wall for some BTW and Shoulder Taps.  Then we headed to the parking lot behind Club Works for walking lunges into burpee to the rock pile where I told the Pax to get a medium size rock and John Cusack to the parking lot on the side of Club Works where we started with some Merkins, on each “up” we slid the rock under us to the left or right, then we bear crawled across the lot with the rock.  On this side we did Rut Rows into overhead alternating lunges and then bear crawled back with the rock to do some more sliding rock Merkins. After we bear crawled back to the other side, with the rock, we did some alternating around the world to squat to curl for the girls. Told the Pax to John Cusack back for some rinse and repeat. Before we returned the rocks we partnered up so P1 can do Merkins with a rock on his back as P2 did squats. We returned the rocks and I told the Pax that we would be heading back the way we came in so we did walking lunges into burpee back to the the parking circle.

Mary: Ran out of time

Announcements: Check Facebook and Slack

T-Claps (Recognition):  Norm and his family as he heads back to training

Prayer: FedEx’s son and co worker, who was bitten by a dog, and Norm’s friend who’s about to have a baby

 

 

Always an honor to lead you fine gentlemen!!!!  SYITG!!