13 men posted on this beautiful early summer morning. After a brief recitation of the mission statement and disclaimer we jumped right in with…
Warm-O-Rama
Abe Vigodas x 10 IC 4CT
Sun Gods (Sobriety Style) x 10 IC 4CT (Forward and Back)
High Knees x 10 IC 4CT
Butt Kickers x 10 IC 4CT
Hillbillies x 10 IC 4CT
Downward Dog/Upward Dog
Thang – B.O.M.B.S.
Indian run to the traffic circle where cones had been placed in a circle 25 yards from the center. The exercise entailed partner A running to center cone and doing 10 SSH (4CT) before trading places with his partner who was doing the exercise. The partners alternated in this fashion until each team reached the number of reps below.
B: Burbies x 50
O: Overhead Clappers x 100
M: Merkins x 150
B: Big Boy Sit-ups x 200
S: Squats x 250
When the teams were done they were instructed to run laps around the circle and we finished holding plank. When then did a snake run back to the waterfront in front of the Gazebo for 75 Calf Raises OYO. TCLAPS to Bitcoin for the demonstration of his running prowess.
Mary
LSF x 10 IC 4CT
Box Cutters x 20 IC 4CT
Various Stretches
COT/BOM
We closed with Name-O-Rama, Announcements and a short prayer. It was an honor to led today. Bitcoin volunteered for The Flex we need a Q for the Bear.
