Clear, full moon, ~ 55 degrees
8 PAX posted to the Trojan for a Beaker beatdown.
Warm-a-rama: mosey around the loop, Arm Circles, Trunk Rolls, Abe Vigoda, Grass Pickers, Best Stretch Ever (Dr. Seuss-style), Bird Dogs, T-Planks, Calf Stretch
The Thang:
Motivators from 7 to 1
Split into two group of four each.
Group 1: Wind Sprints from end of parking lot to the far end of the second parking lot (jog, run, sprint). Repeat on way back
Group 2: Carolina Dry Docks
Flapjack
Deconstructed Burpees — 10 reps each of Squats, Leg Thrusts, Merkins, Leg Thrusts; ladder down to 2 reps each and then ONE PERFECT BURPEE (total of 54 Squats, 54 Merkins, 108 Leg Thrusts and 1 Burpee)
Mosey to playground
Split into two groups — group 1 do Pullups (AMRAP) while group 2 does American Hammers; flapjack. Round 2: Pullups (AMRAP) and Flutterkicks
Mosey back to the pavilion
Elevens: 10 Dips: 1 Step Up (IC); ladder down to 1 Dip: 10 Step Ups (IC)
10 MaktarN’Diayes starting with right arm then 10 of same starting with the left
10 Standing MaktarN’Diayes (from stand down to one knee, then both and back up) starting with right leg; repeat starting with left
3 minutes left — enough time for MARY — J-Los and Pickle Pushers
COT: lots of praises this morning — Dr. Seuss’s 2.0s all home this weekend, Knievel’s tenant getting back on feet, and Mani’s nomination for outstanding teacher award — CONGRATS!
Another beautiful morning with a bunch of not-so beautiful men but nonetheless some of the best on the planet! Great way to kick of the day!