Inefficient ways to run

Warm-O-Rama:

Mosey around the soccer field, SSH, Good mornings, Hill Billies, Mountain Climbers

The Thang:

Inefficient laps around the soccer field:

1st lap – Carioca on the long end, High Knees on the short end, Bernie Sanders on the long end and Ass Kickers on the short end

2nd lap – Bear Crawls half of the long end and sprint to the end, Crab Walk on the short end (half facing forward and half backwards), sprint half the long end, Crawl Bear the other half and finish with a sprint on the short end

3rd lap – Lunges half of the long end and sprint to the end, Broad Jumps on the short end, sprint half the long end, Duck Walk the other half and finish with a sprint on the short end

4th lap – Indian Run

Circle of Fire

We moseyed to the pavilion and divided into 5 groups. Table #1 Dips, Table #2 Derkins, Table #3 Box Jumps and Table #5 Steps Ups. 5th group run around the parking lot and then PAX moved table.

Escalating 4 Corners

15 Merkins and run around the parking lot.

15 Merkins, then 20 American Hammers on the next corner, finish the run.

15 Merkins, 20 American Hammers on the 2nd corner, 30 Big Boys Situps on the 3rd corner, finish the run.

15 Merkins, 20 American Hammers on the 2nd corner, 30 Big Boys Situps on the 3rd corner and 60 Squats on the 4th corner.

Mary – Dying Cuckroach, Flatter Kicks and The Dolly

COT:

Prayers of healing, dealing with loss, safe travels