11 PAX posted for a Thanksgiving week Tuesday morning to get their DRP and put a downpainment on their turkey feast. It seemed like a good day for the girlfriends to come back for a visit so after a short disclaimer we moved out, girlfriends in tow, for the upper pool parking lot.
Warm up
SSH
Cotton pickers
Imperial walkers
The Thang:
Being inspired by OBT’s beat down at GrowRuck we did the Dirty McDuce:
1. merkins
2. Squats w/ bag
3. Burpees w/ bag overhead at end
Run a lap with a stride ( acceleration to max speed the immediate return to jog)
4. Press w/ bag
5. Lunge w/ bag
6. Curl w/ bag
Run a lap with a stride
7. Derkins with feet on partner’s back in plank
8. BBSU w/ partner
9. Rows w/ bag
Run a lap with a stride
10. Skull crushers w/ bag
11. Jump squats w/ bag
12. Bag swing (between legs to over head)
Run a lap with a stride
Being sufficiently winded we circled up for some Mary.
Flutter kicks
American hammer
Freddy Mercury
Dieing cockroach
We picked up our girls and returned them to the truck and Mosied to the pavilion.
Dips and steps ups alternating for several rounds with some Derkins thrown in.
We returned to the flag for 6 inches keeping your heels up.
Bounce to the center, left, right keep heels up
Dolly – keep them up
Rosalita
Time was up and we wrapped it up.
COT
We went around and all gave something we were thankful for: family, F3, Jesus, jobs and country led the list.
Prayers for PAX traveling