AO: Wyman Woods

PAX: Hack, Specimen, Brain, Mariah

QIC: Grovetucky

Specimen came in hot at 0530, without gloves. Brain loaned him an extra pair and a quick disclaimer was given.

Mosey up Grandview Ave to the fire station entrance for COP:

SSH x 30 IC

Sun Gods x 10 forwards and backwards

Cotton Pickers x 15 IC

Side to side cotton pickers x 12 IC

Willie Mays Hayes x 12 IC

Rash stretch

Then THE THANG:

Brisk mosey up to 1st Ave to Fairview to the the top of the hill at Urlin Ave, 1 minute of burpees

Down Urlin, up the Elmwood Hill to Bluff Ave, 1 minute of burpees

Down Westwood up Wyandotte, 1 minute of burpees

Brisk mosey back to the park to the turn around at the knee wall

Wall Sit x 40 count

Mini Leg Blaster Circuit

Staggered Merkins x 10 each side

Mini Leg Blaster Circuit

Staggered Merkins x 10 each side

Wall Sit x 40 count

Mini Leg Blaster Circuit

Mosey to the shovel flag for a round of Howling Monkeys

Name-o-Rama, CoT, and Ball-o-Man. Prayer to thank God for the push and to keep us healthy and free from injury during this winter of workouts.  We covered about 3 miles with plenty of elevation change. Great work!!

Reminder: 12 Pains of Christmas this Saturday 12-1-18 at 0600 at The Theatre (Antrim). Be there!!

AYE!!

GT