Quarter Pounders for Nestor

AO: The Shadow

When: 10/19/2019

PAX: Quack, Suds, CIA, Hatchet, Leon, Ricochet

QIC: Fireballs

Cool and Damp conditions welcomed a few Studs to the AO this morning whilst all the fart sackers did what they do.

Warm-O-Rama:

Mosey Warm Up Lap around parking lot followed by:

Windmills IC x 15, Imperial Walkers IC x 15, Sumo Squats IC x 15, Run Stance Switch IC x 15.  Rinse & Repeat.

Toy Soldiers then Lunges then High Knees down the length of the parking lot.

The Thang:

Run out back of school parking lot to Holly Bank to Roberts Dr. to bottom of hill at DNC.

Mary:  Dying Cockroach IC x 15, Heels to Heaven IC x 15, LBCs IC x 15, Freddy Mercury IC x 15, High Scissors Kicks IC x 15, American Hammer IC x 15, into Plank regular then forearm then Plank Jacks IC x 15.

Quarter Pounder with Hill OYO:  25 Merkins at bottom, run up hill to first cone for 50 Squats, continue run up hill to barrel for 75 Mountain Climbers, run to entrance at top for 100 SSH.  Run back to bottom – plank for 6.

Good News!  It was BOGO so Round 2 of Quarter Pounders OYO at no extra charge!

Mosey to Stumps for 11’s – Step Ups and Derkins.

Mosey to picnic tables for Dips IC x 12.  Rinse and Repeat.

One more bite of the Quarter Pounder – this time Pax conquered as a group IC.

Run back to Austin.

Pair up;  first guy bear crawls around sidewalk while second guy holds Plank.  Switch.

Wall Squats for 60 seconds.

10 Burpees OYO.

 

COT:

Suds took us out with fine words of wisdom and inspiration.

Naked-Man Moleskin:

A border line Starsky at Coffeeteria by Green Bean.  The only reason he gets a slight pass is that he was with his 2 sons.

May the force be with Scout tomorrow in Detroit.  Take that hill soldier!

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