Squirrel Nut Zipper

14 Pax rolled out this AM to a breezy & moist 50 deg morning.  One of those morning with just enough moisture to make it feel a few degs cooler than it is.  We welcomed a FNG (Lane Bryant) to the PAX.  Welcome Ramar.  With all the pleasantries out of the way we got shaking with it

Warm O Rama

  • Blue Hawaiian Lap (The long way)
  • High Knees to pylon
  • Butt Kicks to pylon
  • Skaters to pylon
  • Kickbacks (Bent over one leg alternate)
  • Squat Jumps (1/2 Way)
  • Lt Dans (1/2 Way)
  • Frankstein’s

The Thang Part 1 – BARREL Roll

  • Partner Up
  • Grab Weight (Sand Bag)
  • P1 Line 1 , P2 Line 2
  • 5 Power Squats – Sprint to opposing line w/ Sand Bag(x6)
  • 5 Groiners – Rt Shuffle Lt Shuffle  w/ Sand Bag to opposing line (x6)
  • 5 Burbees – Skaters to opposing line (x6)
  • Sprints to opposing line (x6)

The Thang PART 2 – Zipper

  • 20 Squat Presses, 1 Parking Lot Lap w/ sand bag
  • 25 Squat Presses, 2 Parking Lot Lap w/ sand bag
  • 30 Squat Presses, 3 Parking Lot Lap w/ sand bag
  • Freestyle Abs / Core for the six (LBC, LS Flutters, V Sit Ups)
  • 20 Count

 

  • 20 Wide Merkins, Rt Shuffle /Lt Shuffle  Lap w/ Sand Bag
  • 25 Merkins, Rt Shuffle /Lt Shuffle Lap w/ Sand Bag
  • 30 Ranger Merkins, Rt Shuffle/Lt Shuffle Lap w/ Sand Bag
  • Freestyle Abs / Core for the six
  • 20 Count

 

  • 20 Lunges Iron Mikes w/ sandbag , SC alternate / Rt Shuffle
  • 25 Lunges Iron Mikes w/ sandbag, SC alternate / Rt Shuffle
  • 30 Lunges Iron Mikes w/ sandbag, SC alternate / Rt Shuffle
  • Freestyle Abs / Core for the six
  • 20 Count

MARY

  • Side V sit ups – 25 Total switch repeato
  • Low Slow Flutter – 20 Total

COT

Welcome FNG Lane Bryant (Ramar).  If you read this send me your email (rundfsrun@gmail.com) otherwise I’ll get it at The Point.  No announcements.  Please take the time to look over your schedule and sign up for a Q.  Y’all are  great for allowing me to lead  this group and a real kick in the seat to start the day after Qing.   Holiday(s) are upon us gentlemen take the time to reach out to those that we normally don’t get the chance to spend time with (family, friends, strangers). It makes a difference on both sides of the ball.  Peace Out Faulkner!

https://itunes.apple.com/us/album/good-enough-for-granddad/30539760?i=30539762

 

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