9 men posted on this beautiful fall morning.
Warm-O-Rama
Good Mornings x 10 IC
Imperial Walkers x 10 IC
SSH x 20 IC
Quad & Pigeon Stretches
Downward Dog
Thang
We moseyed to the parking lot at Boykin Field where we started with 11’s with Squats one end and Merkins on the other. After completing this we did a Dora 1-2-3 with 100 Burpees, 200 Air Presses, and 300 LBC’s. We then gathered the cones and made our way to the pull up bar at the back of the school. The pax held Peoples Chair while each took their turn at the bar. We then made our way to the covered area on the other side of the school. One the way in we did 125 Calf Raises (25 each step) and then found a box where we did 20 Dips, 15 Irkins, 15 Derkins, and 20 Oblique Crunches. We then Lunged to the back for a raccoon crawl. We then made our way to the front for another round of Dips, Irkins, Derkins, & Crunches followed by 75 additional Calf Raises to make it an even 200 before Moseying back to the parking lot.
Mary
Low Slow Flutter x 20 IC
Freddie Mercuries x 20 IC
Various stretching exercises.
COT/BOM
We closed with Name-O-Rama and a short prayer before heading to Carolina Bagel. Always appreciate the opportunity to lead.