18 total PAX chose to start their weak with an invigorating if not mind numbing beatdown by yours truly:
Heart and Soul Warmers:
GoodMorning Moutain Man Pooper
Arm Circles
Toy Rockette Soldiers (;>})
SSH at various speeds
DORA ( or somethin close to it )
100 w/rock
Merkin
Curl
OH press
Squat
All together is “1”
Timer: Run to light poel about 70 yds away, 5 burpees, run Backwards on the way back. Those who get to 100 can continue or assist another pax.
We all finished so the rewards 2 rnds:
On the table bench seats:
Dip/Leg Raise combo I call Dippity-Do Rockettes 10x
Lay on table top:
Low Slow Leg Lift – legs go below horizontal and the raise to 90′
Mosey with rocks to drain pumps – Mary to finish out – COT
