AO: Atlantis
Conditions: Glorious
QIC: Pumpkin Spice
PAX: Bareback, DFrost, Hambone, I-Beam (F3 Knoxville), Lunch Lady, Oatmeal, Sooner
WARMORAMA:
I was warned that Lunchlady would be late, so we started with 50 SSH in cadence, only to realize Lunchlady would be even later than expected. We took a mosey around the big field and ended in the large parking lot.
LBAC x 15
rLBAC x 15
Moroccan Night Clubs x 15
High Knees x 15
Butt Kickers x 15
WMH OYO
THE THANG:
The PAX assembled at the base of the parking lot for successive shuttle runs involving the medians, which are roughly 50 yards apart. Run to the first median, bernie back. Run to the second median, bernie back… etc. for all 5 medians. After completing each median shuttle, complete the following exercises:
- 5 Burpees
- 5 Burpees, 10 Overhead Presses
- 5 Burpees, 10 Overhead Presses, 20 Merkins
- 5 Burpees, 10 Overhead Presses, 20 Merkins, 30 Big Boy Situps
- 5 Burpees, 10 Overhead Presses, 20 Merkins, 30 Big Boy Situps, 40 Squats
SSH for the six. After all was completed, the PAX then lunged to the first median, did 5 burpees. Lunge to the second median, do 10 Overhead Presses. Lunge to the third median, do 20 Merkins. Lunge to the fourth median, do 30 Big Boy Situps. Lunge to the 5th Median, do 40 Squats. Then Crawlbear back to the start.
Mosey to the swings, everyone do 10 Underdogs and 10 Swerkins. Mosey to the startex for 1 minute of Flutter Kicks and 1 minute of American Hammers in cadence.
MOLESKIN:
Nice to have Hambone visiting, wish it occurred more often. I should have toned down the cardio, because the mumblechatter one might expect from a combined Lunch Lady and Hambone attendance was underwhelming.
BULLHORN:
Prayers for all the parents out there figuring out how to best shepherd their children.
– Spice