Family Values

Perfect weather for 23 men to start Friday fantastically.  It was great to welcome back my younger brother Gomer Pyle and Kung Fu Dog from Nintendo.

With an FNG, we knocked out the mission statement before a little warm-up of:

1. 5 Burpees OYO
2. Cotton Pickers IC x 10
3. Oz Quad Stretches
4. Oz Pigeon Stretches

The Thang:

1. Mosey from the point to the Galley Store Corner (Corner of Pollock and E. Front)- Plank for the 6. 10 Merkins.
2. Backwards Run to City Hall- Plank for the 6. 10 Merkins, 12 Toddler Squats.
3. Mosey to the corner of Craven and S. Front St- Plan for the 6. 10 Merkins, 12 Toddler Squats, 14 LSF in cadence.
4. Jail break to Convention Center Overflow parking lot- Recover/Circle up. 10 merkins, 12 toddler squats, 14 LSF IC, 5 Burpees OYO.
5. RING OF FIRE
   1. Ring of Fire- various exercises in a rotating circle, stopping to do a different exercise
   2. Defensive slides clockwise
      1. Bobby Hurleys- squat, then jump up and raise arms as if taking a jump shot- will do roughly 5 of these
   3. Defensive slides clockwise
      1. Pistol Squats x 5 on a single leg, slide further, switch legs
   4. Bear crawl Clockwise- LBCs x 15 at multiple stop
6. Mosey to the end of the Raccoon Wall
7. Rabid Raccoon Crawl- Crawl the long wall, 5 Burpees OYO, Crawl the short wall, plank for the 6
8. Mosey to the drawbridge wall
   1.  People’s Chair 10 count down the line
   2. People’s Chair 5 overhead claps down the line

MARY:

Peepin’ Tom’s Bushwood Ab workout was so good we rinsed and repeated it (25 of each):

1. In & Out
2. Bicycle
3. Reverse
4. Crunch Frog
5. Wide Leg Situp
6. Scissors
7. Hip Raise
8. Heels to Heaven
9. Rollup V-Up
10. Oblique V-Up
11. Leg Climb
12. American Hammer

Sufficiently short of breath, we closed with Name-O-Rama and welcomed Bonnie to the group!  Have a great weekend men!