11 PAX showed up for a cool crisp morning beatdown.
Pax:
Al Gore, Dr. Freud, Groening (QIC), Heisenberg, HHH, Lights Out, Mr. Incredible, Rusty, Saluki, Scarecrow, The Mick.Warm up
Side Straddle Hop x20ic
Lightpost lap
Perfect Squat x10ic
Bean Picker x10ic
Windmill x10ic
Arm Circles x10ic
Arm Circles Reverse x10ic
Perfect Merkin x10ic
Side Straddle Hop x20ic
The Thang
Overhead carry coupons to M07S Hill.
Full Sprint to West Entrance sign, mosey back.
Ladder 1:
Squat Thrusters (x10-x1)oyo
High Knee Skip up the hill
Makhtar N’Diaye (x1-x10)oyo
Run down the hill
Ladder 2:
Curl, 4-count (x10-x1)oyo
Run up the hill
Campbell’s Dance Party, 4-count (x1-x10)oyo
Run down the hill
75%+ Sprint to West Entrance sign, mosey back.
Overhead carry coupons to Donkey Kick Hill
Mary
Flutter Kick x30ic
Low Dolly x30ic
Freddie Mercury x30ic
Parker Peter x15ic
Plank Jack x15ic
Peter Parker x15ic
Moleskin
Hey! That was a fun workout! Minus the Jump Squats. And Campbell’s Dance Party. And the Sprints. And the x30ic Mary. But other than that!!!
It’s nice seeing Saluki in the ranks again. I did a small pre-run with Mr. Incredible this morning and we couldn’t believe that we’re in the middle of November already, one week away from Thanksgiving. With that we need to keep our blessings in mind, and at the same time pass those blessings on. Remember to donate spare coats (Optimus is collecting them) and/or donate to food pantries, etc. We must be responsible with the things we are given by being charitable and generous givers, not just this season, but at all times.
It was a pleasure leading you. Until next time!
-Groening