15 posted this unseasonably warm December morning. I’m sure they were relieved that YHC had returned from IR and posted ready to lead with the promise of no Burpees. With no FNG’s we started with…
Warm-O-Rama
Cotton Pickers x 12 IC, 4 CT
Sun Gods Sobriety Style 10 Forward and Back
SSH x 25 IC, 4CT
Windmills x 12 IC
Downward Dog/Upward Dog
Thang
We Moseyed to the track but stopped at some benches where we did 20 Dips, 10 Box Jumps, and 20 Irkins. Once at the track we did 20 Merkins and ran a Lap, then repeated.
We then did a series of exercise followed by a 100 yard sprint. The exercises were 30 squats, 20 WWIs, 20 Merkins, 30 Sumo Squats, 20 American Hammers, 20 Ranger Merkins, 20 Toddler Squats, 30 LBS, 20 Wide Merkins. After we finished the sprints, we did 20 Merkins, ran a Lap, then repeated for a complete mile.
We then Moseyed to the other side of the school where we found some steps to do 75 calf raises. We then made our way to the boxes where we did 20 Dips, 15 Box Jumps, 20 Irkins, 20 Dips, 15 Box Jumps, & 20 Derkins. We then did 50 more calf raises before Moseying to the front.
Mary
Various Stretches
Low Slow Flutter x 15
COT/BOM
Closed with announcements and a short prayer. We need a Q for the Fartlek.
Appreciated the opportunity to lead today!