PAX: Big Stick, Umbrella, Accounts Receivable, Big Bopper, Venus, Cathy, Magic Mike, Swamp Fox, Black Widow, Offshore, PSL, Black Lung, Prevac, Floppy Disk
QIC: Floppy Disk
15 assembled in the gloom this am at Cruel Hall for a brisk Friendly Friday. YHC dispensed with the disclaimer, explained the 6-count IC Burpee and we were off.
No formal warmup this morning. We moseyed, occasionally stopping for an increasing number of 6-count IC Burpees. The mosey took us around Crievewood Baptist, in between the baseball fields and down towards the playground where we stopped at the rails for some rows and calf raises.
THANG
3 sets of:
10x Rows
20x Calf Raises (each leg)
We finished this with AMRAP Rows to be performed until failure.
Feeling a bit warmer we moseyed to the pavilion for the main part of the morning. 3 sets of 11s with increasing level of difficulty.
Round 1: Merkins/Squats
Round 2: Mt Merkins/Jump Squats
Round 3: Atomic Merkins/Jump Lunges (both legs=1)
With the 11s under our belt we moseyed to the bus hill and did: Broad Jumps to the first speed bump, Bear Crawl to the second speed bump and Duck Walk (proper form emphasized) to the third.
Final mosey back to the parking lot for a quick Mary
Mary
Flutter Kix x20 (IC)
Freddie Mercuries x20 (IC)
Supermans x15 (IC)
Low Plank 1:00
YHC,
Floppy Disk