Nice post Jazz Fest soggy morning full of receding gloom. Moderate amount of fartsacking today (Captain Morgan and others.) Left us with a PAX of 9. Good quorum for getting it done. Good transitions kept the HR up and let us get 6 COP of 4 exercises each done. Each set had one cardio, one arms, one core and one legs. Seems like a good mix.
Mosey to the grandstand
COP 1- SSH x 20, Durkin x 20, Mountain Climbers x 20, Jump up x 20.
Mosey to the row bar past the puddles.
COP 2- Burpee x 10, Row x 20, Russian Twist x 20, lunges x 20
Indian run to lit spot near the curve on the right.
COP 3- Burpees x 10, Jack Webb sets of 5 x 4, V-upx20, squat jump x 20
Indian run to the fountain
COP 4- Plank jacks x20, Dips x20, Hello Dolly x 20, Side step ups x 20,
Indian run to the grassy area by the green on the left.
COP 5- Burpees x 10, Mission impossible x 10, LBC x20, Mission Impossible x 10,squat jacks x20, Mission Impossible x 10
Indian Run to the Pull up bar
COP 6- Burpees x 10, Pull ups x 20 sec, flutter kicks x 20, Lateral jumps x 20 sec,
Indian run to the flag with some Hallelujah every other painted man on the track
Countdown, name-o-rams, announcements, prayer and off to work
