PAX: Big Green, BioD, and Decoy
Warm Up: Mozy, Side Straddle Hops, Imperial Walkers, Wind Mills, Arm Circles, and Michael Phelps
The Workout: Super 21 with Merkins and WW1. After round 7,14, & 21 did 21 squats, calf raises, and monkey humpers
Mary: 1 mile jog
Announcements: September 14th dove hunt (more details to come).
Warm Up: several pax got about 5 miles EC in before the Q. At 7 we took off for a light jog and PNG led us in agility ladder work and stretches.
The Workout: Once the stretches were done we headed off around the track and crossed the street to the open field (which the Q did not realize was soaking wet, oh well). Line up and partner up for Dora:
100 pickle pounders
200 star jumps
300 LBCs
400 squat jacks
partner sprints to pole and recovery jogs back as the timer. Pick up the 6 when done.
Immediately upon finishing, hit the trail and head to the basketball courts for Dora rd 2
100 chill cut spiders
200 monkey humpers
300 flutter kicks
100 split lunge agility drill
partner ran to the other side of the court and did 5 Bobby Hurley’s around the 3pt line and back for the timer. Pick up the 6 and head out again.
Time was too short to fit in the 3rd Dora I had planned, so we headed back to the main parking lot. Had to break to name 3 FNGs as two had to leave for an appointment.
Mary:After naming the 3 and 2 left we jumped back to Mary for 1 minute Amrap of each: figure 8s, windshield wipers, twisting pistons, starfish crunches, heels to the heavens, and upper circle crunches clockwise and counter clockwise.
Announcements: Welcome Bio D, Yellowfin, and Sticky Bumps
Prayer
Family members sick and some in hospice. To be better men, brothers, husbands, and fathers.