The Bear – 7’s

4 men posted in the gloom on this beautiful brisk fall morning. We wasted no time and got right to work.

Warm-O-Rama
Sprinklers x 10 IC, 4CT
SSH x 20 IC, 4CT
Sun Gods x 10, 4CT (Forward and Back)
High Knees x 10 IC, 4CT
Butt Kickers x 10 IC, 4CT
Abe Vigoda’s x 10 IC, 4CT
Downward Dog

Thang
We Moseyed to the covered area by way of the road for 10 Calf Raises each step, 20 Dips, & 20 Fire Hydrants (10 each side) before making our way to the track. There we started with a 7 of Diamonds with 7 Hydraulic Squats, 14 Merkins, 21 Squats, & 28 Air Presses at each corner on the freshly mowed field. In keeping with the 7’s theme a speaker was placed in the middle of the diamond paying classic 70’s rock. Once complete we moved to the track for an Ab Mile with 25 of one of the following exercises before each round. (LBCs, WWII, Leg Raises, & LSF). When complete we headed back to the field for some sprints with 10 exercises after each. We then gathered our cones headed back to the covered area stopping for 10 Pull Ups along with way. At the covered area we repeated the Calf Raises, Dips, & Fire Hydrants before heading back to the front parking lot for…

Mary
Box Cutters x 20, IC 4CT
Various stretching exercises

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

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