Speed Work at the Nest

FNGs: none

PAX: @Finkle, @Gamecock, @K I T T Y L I T T R
Warm Up: SSH, quad stretches, toe touches, daisy pickers, other stuff
The Workout: In the top field we did sprints, butt kickers, high knees, crossovers, 8X.  At the end of each sprint we did a prescribed 10 count of either merkins, mountain climbers, squats, lunges, calf raises, SSH, irkins, derkins.  Then we ran around the block and up to the middle school front steps and shimmied up the hand rails one PAX at a time.  The others were doing a called exercise by the PAX going up the hand rails.
Mary: Low slow flutter, box cutters, LBCs, and have a nice day.
Announcements:
T-Claps (Recognition):

EC: Gamecock and Finkle
Prayer: can’t remember.