No Better Way to Start a Tuesday
AO: The Shadow
When: 10/15/2019
QIC: Fireballs
PAX (12): Doppelganger, Cardiac, Quack, Scout, Seles, CIA, Hatchet, Greenbean, Snakeoil, Suds, Billboard
Preamble:
Well the best part of today is behind us so struggle through as best you can.
Warm-O-Rama:
Windmills IC x 10, Imperial Walker IC x 10, Low/Slow Squat IC x 10, SSH IC x 20 – repeat sequence.
Toy Soldiers, Butt Kickers, High Knees – across parking lot.
The Thang:
Cherokee Run to St. Luke’s Presbyterian Church.
Mary – 100 LBCs OYO, Freddy Mercury IC x 15, Heels to Heaven IC x 15, Obliques IC x 15, American Hammer IC x 15, Plank, Plank Jacks IC x 15, Merkins IC x 15.
Inch Warm, Bear Crawl, Broad Jumps – in sequence across parking lot.
Cherokee Run back to DHS.
11’s – Step Ups and Dips
Declined Merkins IC x 15, Inclined Merkins IC x 15.
Wall Squats into Balls to the Wall into Australian Mountain Climbers – Good Day Mate!
Mosey to parking lot for 100 LBCs OYO.
10 Burpees OYO
Mountain Climbers IC x 10, Kitty Kats IC x 10, Forearm Plank for a bit.
COT:
Bean took us out with words of inspiration.
Naked-Man Moleskin:
Scout is running the Detroit marathon on Sunday – for you new guys this is a perfect example of a CSAUP.
Great Q Fireballs. I wished I had declined my merkins! and the Australian MC’s as well!
A CSAUP is supposed to be with a group, however. We need to do another one soon. Good luck Scout! Fuel your inner Kipchoge. I can drive the pace car.