Muggy bottom breakdown

“I would not miss it for the world. But if something else came up I would definitely not go.” ~ Michael Scott

10 pax met on the lakefront saturday morning welcomed by the humidity and wind.

The thang:
Warm-up:
Mosey west
SSH x 40 IC
IW x 30 IC
Mt climbers x 20 IC
Merkins x 10 IC

Mosey
Slow squats x 20 IC
Lunge walk x 30yds
decline plank on seawall % 2 groups:
group 1 sprint/group 2 hold plank repeat x 3

Bearcrawl, wheel barrows, stop motion lunges

11’s broad jumps/ merkins from seawall

mosey to oak grove:
alt jump lunges x5
burpees x 5
merkins x5

rinse and repeat x 3

Surfer burpees (goofy) x 5
Speed skaters x 10
Surfer burpees (regular) x 5
Rinse and repeat x 2

Mosey back to fountain for COM:
Flutter x 20 IC
J Fonda L x 20 IC
hip hikes L x 10 IC
Flutter x 20 IC
Hello Dolly x 20 IC
J Fonda R x 20 IC
hip hikes x 10 IC

Mosey to Flag: COT, prayer

Happy Birthday to Butt Splice the big 3-0 no more Hate!

Announcements:
Ruck training tomorrow (sunday) 4/30 at Mandeville Trailhead 1400 – 1600; should be wet and wild!
Tuesday (5/2) Q is EiEi
Wednesday (5/3) Q is Collard Greens
Thursday(5/4) Q is TBD
Next Saturday (5/6) Q is Shooter and Grundy

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