Preamble:

Felt good to be going back after a week off.  Didn’t feel so good afterwards.

Warm-O-Rama:

Mosey from the flag over to the gazebo, followed by:

• 10x Weed Pickers
• 10x Toy Soldiers
• Arms circles

The Thang:

Simple (not easy) workout.  During the first round, each PAX completed 5 reps of the following exercises:

• Dips
• Step Ups
• Derkins
• Bulgarian Split Lunges
• LBCs

Each round was followed by a run to the stop sign followed by 5 burpees.  Upon returning to the gazebo, start the next round of exercises, adding 5 reps (so round 2 – 10 reps, round 3 – 15 reps, etc).  Once we started the round of 25, we changed Step Ups to Single Leg Lifts and Bulgarian Split Lunges to Pistol Squats until you hit the bench.

Finished off with a round of exercises once we returned to the flag.  Still feeling it.

COT:

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