Preamble:

3 pax (Wideright, Tweaker and Jorts) for a 2.2 mile pre-ruck.

Warm-O-Rama:

Warm-up mosey to the upper lot
AIC x11
– SSH
– Abe Begotas
– Merkins
– Off-count low squats
– Bear hugs

Warm up mosey to the stage

The Thang:

11’s
Down – Stage jumps or step-ups
Up – Merkins

Down – Dips
Up – Derkins

Lap around the park

11s in cadence
Down – Merkins
Up – Leg raises

mosey to upper lot
2 laps of Indian run

mosey to lower lot

Mary AIC x11
– Low dolly
– High dolly
– Flutter kicks
– Alabama prom dates

Stretch all in an 11 count
– Hamstrings
– Glutes
– Hamstrings
– Shoulders

COT:

Continue strength, wisdom and prayers for the Fondue and Wideright families (Barbara and Papa Mike) as they continue to deal with the pains of old age and disease.