My Legs Hurt

nice pax on a chilly morning

warm up mosey to pay respects to Mr. James Audubon
watch out for the deep hole…watch out for the mud pits…

grab some ledge
15x right leg step ups in cadence
15x left leg step ups in cadence
15x dips in cadence

mosey to the goal post

warm up COP
ssh x15 ic
imperial walker x15 ic
‘merkins x15 ic

split into three groups of six for a circuit
burpees x15 (when they finish we rotate)
lunges
peekaboos on the goal post

bonus 15 burpees on your own

mosey back to the park – oak alley

COP
roomba ‘merkins x10 ic
Dr. Ws x10 ic

line up for Animals on parade
each movement from one pair of lights to the next
Bear Crawls
Duck Walk
Crab Walk
Burpee Broad Jump

recovery mosey around the parking lot

COP
roomba ‘merkins x10 ic
Dr. Ws x10 ic

line up for Animals on parade
each movement from one pair of lights to the next
Booboo Bear Crawl
Booboo Bear Crawl (other leg)
Frog Jumps
Spider Man Crawl

COP (more of a scraggle of two lines)
roomba ‘merkins x10 ic
Dr. Ws x10 ic

sprint to the end of Oak Alley then to the flag

2 min of plank-o-rama with the 23rd Psalm to finish

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