Six men showed up to grow, improve and get stronger. DISCLAIMER and let’s mosey. During the first COP three more men came running up to join us.
COP:
-SSH x 30 IC
-IW x 30 IC
-Peter Parkers x 20 IC
-Arm Circles x 30 IC (15 each dir.)
-J-Lo’s x 20 IC
A short mosey to find some open space to run my favorites, 11s. Run across the field do 10 burpees, run back and do 1 LBC. Run back across the field and do 9 burpees, return and do 2 LBCs…keep going until the numbers reverse.
Let’s mosey over to the gazebo and use them benches.
-Right leg step-ups x 20 IC
-Dips x 15 IC
-Left leg step-ups x 20 IC
-Derkins x 10 IC
Let’s mosey close to the shovel flag and pair up for some Dora (one partner does pushups, the other runs to the fire hydrant and back. The other partner takes over the count of push ups and do 100 as a team. Next is 200 LBCs; then 300 squats.) We stopped short on the squats due to time. I handed of to Chewy for some Mary. He introduced us to the famous, or infamous, Y’s, T’s, I’s and a shoulder drop thing from the plank position. Thanks Chewy for enlightening us with the Physical Therapy skills to strengthen and support our backs.
Times up, countoff, namerama, announcements, shoutouts and a prayer. Let’s mosey over to the Beach House for some coffee and F2.
