Sheepdog Parkour!

FNGs:None
Warm Up:Warmup jog around the parking lot then circled up for side straddle hops, imperial walkers, hillbillies, good mornings, daisy pickers, and Fozzy arm circles forward and reverse.

The Workout:Line up at the end of the parking lot and get ready for a brutal arm workout.

Start with 1 merkin followed by 4 raise the roofs, bear crawl to the next line and repeat with 2 merkins and 8 raise the roofs. Rinse and repeat until we get to the median which was 10 merkins and 40 raise the roofs. Now that arms are sufficiently smoked, Michael Phelps it out and line up for an Indian run.
The Indian run to the back became a parkour run once Gump was up and ended at the back of the school where a giant circle was already conveniently painted on the pavement.

Circle up for some clockwork starting with 1 monkey humper in cadence. Rotate clockwise and repeat with 2 monkey humpers in cadence. Rinse and repeat until we hit 10, after 55 total monkey humpers in cadence we decided that this would be a 10hr clock.

The next round was the same pattern and reps with side straddle hops.

Mary: On your six for some around the horn 10 count core exercises. We made it through 3 total rounds for a total of 15 different exercises and ended with irkens, derkins, and dips before moving on to combatives with Dovetail. We reviewed last week and continued with progressive variations.  After combatives we stretched and did COT.

Announcements: Crosby’s band is playing tonight at the mason jar lager company. LED has put together a 3rd F opportunity next weekend in Fuquay. Triathlon training is coming up for those interested in participating.
T-Claps (Recognition):
Prayer:Martini’s mom and family, H1N1’s recovery from injuries