The Bear

4 men posted on this beautiful foggy winter morning. We wasted no time and got right to work.

Warm-O-Rama
SSH x 20 IC, 4CT
Cotton Pickers x 10 IC, 4CT
Sun Gods x 10, 4CT (Sobriety Style) (Forward and Back)
High Knees x 10 IC, 4CT
Butt Kickers x 10 IC, 4CT
Downward Dog

Thang
We Moseyed to the front for 10 Calf Raises each step then moved to the side for 15 Irkins (fly away style). We then made our way to the benches on the left side of school for 20 Step Ups, 20 Dips, & 15 Derkins. We then did an Indian Run to the track. Once there we split into teams for 10 partner assisted Pull Ups, Dora 1-2-3 (Merkins, WWIIs, & Squats), and 10 more partner assisted pull ups. Unfortunately, on the 10th Pull-Up Black Dog pulled groin/hamstring and was benched for the sprints that followed. We did 5 50 Yard sprints with 15 Squats and 15 Merkins after the 2nd and 4th race. We then gathered our cones and speaker (Yes, we had some tunes to help us through) and headed for the covered area. There we did 10 more calf raises per step, 20 Dips, Oblique Crunches, Fire Hydrants, & Bulgarian Split Squats along with 15 Irkins & Merkins before heading back to the front parking lot for…

Mary
LSF x 15, IC, 4CT
Dolly’s x 15 IC, 4CT
Box Cutters x 15, IC, 4CT
Various stretching exercises

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

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