With the sky overcast the morning was cool and a respite from the usual summer beatdowns.
Warm O Rama
- 15 AbeVigodas
- 15 SSH’s
- 15 Hairy Rocketteds
- 15 Butt Kickers
- 30 second Downward Dog Calf Stretches
The Thang
With Applogies to Lt Michael Murphy, we did a modified Murf (more like a Smurf). YHC underestimated the physical conditioning a strength of the Pax (or maybe it was the cool weather) and the degree of difficulty was not enough to keep the Pax from chatting amongst themselves and making new friends on the playground. Twinkle Toes went rogue and attempted a full Murph.
Modified Murf
- 1/4 Mile Run
- 10 Pull Ups
- 20 Merkins
- 30 Air Squats
- Repeat above, decreasing to 5 PU’s, 15 Merkins, 25 Air Squats
- Repeat, decreasing to 3 PU’s, 9 Merkins, 12 Air Squats
- Finish with 1/4 Mile Run
Burpee Mountain
Next the Pax moseyed to the Knoll and paired up. One ran down the hill, Did Burpees and ran back up whilst partner did Monkey Humpers. This was repeated until each partner completed descending reps of Burpees from 5 to 1.
Freak Nasties 25 as we Moseyed to the Mary spot.
Marys
- Flutter Kicks
- Freddie Mercurys
- Crunchy Frogs
- Jane Fondas
Count O Rama, COT Prayers for Big Easy’s family journey to adaption and Shango’s son’s healing
