Warm up
SS hops, Abe Vagotas, Grass pickers, Motivators starting at 5, crab cakes, imperial walkers, Murkins and Big boy sit ups.
The “Thang “
Ran 1+ miles to Catty park #2. Did 10 Burpees OYO followed by a three exercises drill I picked up from Thursday morning Trojan workout ( thanks Long haul) starting with Shoulder Taps and 3 count Murkins in cadence then 10 murkins OYO for 2 rounds.
Moved over to the Monkey bars for 5 minutes of doing 5 pull-ups and 10 murkins until the 5 minutes ended, followed by Balls to the Wall( a 15 count each) then down to the basket ball court for a Bear crawl across and a crabwalk return with 2 laps around to finish at park#2.
Started with high knees, butt kickers and a 1+ mile run returning to the Ranch, stopping at the Gazebo for Air squats, Step ups and Monkey Humpers in Cadence. Returned to the shovel flag for 6 minutes of Mary .
finished with Countarama, NameOrama and Circle of trust