AO: Wyman Woods Park

QIC: Grovetucky

PAX: Mariah, Teach, Hack, Goose, Mogul, Fresh (Prince)

Most of the PAX came in hot. Mosey around park to turnaround for COP:

SSH x 35 IC

Good Mornings x 15 IC

Cotton Pickers x 15 IC, then R to L x 5 and L to R x 5

Sun Gods x 10 forwards and backwards IC

Crescent lunge with 5 torso twists R & L

Rash and Teach stretches

Mosey to the corner for THE THANG:

Run up to the fire station entrance and back down, repeat the run for a total of 5 with a different exercise at the bottom after each run:

1. Peter Parkers x 15 IC
2. Tip toe Squats x 15 IC
3. 4 x 4’s x 10 OYO
4. WWI’s x 25 IC
5. Side straddle burpee, each PAX counts of cadence

Then Lt. Get-ups (1 lunge each leg folowed by a prisoner get-up) across the grassy field from the sidewalk along Goodale to the sidewalk in front of the sledding hill

Mosey to the turnaround for a leg circuit:

Bulgarian Squats x 10 each leg IC

Knee High Donkey kicks from elbow plank position x 10 each leg IC

Glute bridge x 15 each leg IC

Step-ups x 15 each leg OYO

Bulgarian Squats x 10 each leg IC

Mosey to the shovel flag to finish off:

Howling Monkeys x 15 count each PAX

Reverse Crunches x 25 IC

1 minute of burpees

Name-o-rama, BOM, COT. Keeping @Lars in our thoughts and prayers. Way to push this morning men. Always humbled to lead!

AYE!!

GT