17 of us showed on this humid last day of summer. Got right to work
WARMARAMA
- SSH IC x 25
- SGs IC x 9 ea direction
- Good mornings IC x 15
- Downward dog/Upward dog
- 5 Burpees OYO
- Big lap
THE THANG (carioca between stations 1 and 2 and between stations 2 and 3; run between stations 3 and 4; run between stations 4 and 1 with bear crawl up ramp)
- Lap 1: Station 1 – Hand release release merkins x 25; Station 2 – Squats x 50; Station 3 – Shoulder taps x 75; Station 4 – 100s
- Lap 2: Station 1 – Diamond merkins x 25; Station 2 – Iron Mikes x 50; Station 3 – Imp walker x 75; Station 4 – Air presses x 100
- Lap 3: Station 1 – Ranger merkins x 25; Station 2 – LBCs x 50s; Station 3 – Plank Jacks x 75; Station 4 – calf raises x 100
- Lap 4: Station 1 – Wide merkins x 25; Station 2 – Monkey humper x 50; Station 3 – American Hammers x 75; Station 4 – Wall sit 100s
MARY
- Big lap
- Back stretches with leg over body ea side
- Dying cockroaches x 30 on my up
- Low slow flutter x 30 IC
ANNOUNCEMENTS
- Gander birthday celebration next month at his pad
YHC lead out in prayer.
Enjoyed it. ‘Til next time!