The Bear

3 men posted on a warm and humid morning. We wasted no time and got right to work.

Warm-O-Rama
Abe Vigodas x 10 IC 4CT
Helicopters x 10 IC 4CT
Sun Gods x 10 IC 4CT (Forward and Backward)
Sprinklers x 10 IC 4CT
Goofballs x 10 IC 4CT
Downward Dog/Upward Dog

Thang
We to the parking area on the left side of the school near a practice field. We did a Lt. Dan for 50 yards, 5 Burpees, and Carioca back, Lunged 50 yards Carioca back. We then made our way to the benches for 20 Dips SC, 20 Irkins SC, 15 Derkins SC, and 20 Step Ups OYO. We then Moseyed to the track. 11’s with WWII & Alternating Side Squats followed by a Merkin Mile. We then made our way to the covered area for 60 Calf Raises (10 each step) and found boxes for 20 Dips, Irkins, & Oblique Crunches, 20 Step Ups OYO & 10 Derkins. We then made our way back to the front for…

Mary
Various stretches

COT/BOM
Closed with announcements and a short prayer. Appreciated the opportunity to lead today!

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