‘Twas a mild February morning in the low 40s and mist was in the air. Despite the fact that there was no Led Zepplin playing, the Swamp is located at the base of the South Mountain and with the mist…it was the best workout title Neon could conjure up.
5:30 AM: A welcome and ‘legal’ disclaimer was offered by Uptown Girl with more encouragement coming from Neon, Q for the day.
Warm-orama:
reverse lap mosey
grass pickers, squats, arm circles, sun gods, spiderman merkins, peter parkers, mountain climbers
the THANG
jog to telephone poles
bear crawl, sprint, bear crawl, sprint. Reps in cadence: jumping lunges and carolina dry docks
Return back: crab walk, backward sprint, crab walk, backward sprint, and squats
Mosey to side of pavilion
People’s chair, mike tysons, high knees, balls to the wall and more people’s chair
Mosey to playground for team work. Out and back run while partner does
pullups x 3 per person
Mosey back to shovel flag for a round of mary of an intro to FNG’s 8-count burpee
Count-orama / Name-orama: 6 including FNG later graced with Knievel
Announcements / Prayers: Keeping our families healthy, praise: a good and safe family trip for Flame, prayers for Dropbox’s wife who has flu and praise for Dropbox who is back and better than ever!
COT at 6:15am