The Bear

4 men posted on this beautiful August morning with a cooler temp and a nice breeze. We wasted no time and got right to work.

Warm-O-Rama
Helicopters x 10 IC, 4CT
Sun Gods x 10 IC, 4CT
Abe Vigodas x 10 IC, 4CT
High Knees x 10 IC, 4CT
Butt Kickers x 10 IC, 4CT
Downward Dog/Upward Dog
Quad & Pigeon Stretches OYO

Thang
We Moseyed to the parking lot on the right side of the school by way of the road. At the middle lane we split into teams for a Dora 1-2-3 with 100 Merkins, 200 WWIs, & 300 Squats. (Note to self to modify high rep WWII’s on pavement 🙂 We then went straight into a ½ Merkin Mile, before heading to the covered area (by way of the steps which required 10 calf raises on each) for some box work. We started with Fire Hydrants x 12 (each side) IC, 4CT, Dips x 20 SC, Oblique Crunches x 20 (each side) IC, 4CT, and Step Ups x 20 OYO. We then did a wall sit before Lunging to back seating for 2 Raccoon Crawls and more Lunges in between and back to the front. We rinsed and repeated the box work and then headed for the pull up bar at the back of the school. We did one round with Winthorpe and Black Dog providing a strong performance. We then made our way back to the front parking lot by way of the road.

Mary
Various stretching exercises

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

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