Black Ice?

Preamble:

Ella Dorsey said we should be careful of black ice and stay home, well we’re not good at following directions…

6 pax met at 445 for a 2.5 mile pre ruck, and no ice to be found just a cool breeze and lots of puddles.

Warm-O-Rama:

Mosey around the parking lot to get the blood flowing and find a wind break

• Motivators count down from 5
• copper head squats x 10
• bear hugs x 10
• don Quixote x 10
• skol claps x 10
• weed pickers x 10

The Thang:

Line up for Indian run to the church

• Merkins x 10 in cadence
• squats x 10 in cadence
• merkins x 8 in cadence
• squats x 8 in cadence
• merkins x 7 in cadence
• squats x 7 in cadence

indian run out to JF road and back to the flag to pick up a speaker

mosey across the parking lot to the big top

everyone find a line in the parking lot for a circuit of jumps (3x through)

• Front/Back for 30 seconds
• lateral for 30 sec
• single leg front/back for 15 seconds per leg
• Single leg lateral for 15 seconds per leg
• wall sits for 1 minute

break for next circuit also 3x through

• Single leg squats using a bench – 30 seconds per leg
• lunges for 35 seconds
• skater hops for 35 seconds
• plank for 35 seconds
• side plank for 30 seconds per side

mosey back to the flag for a quick set of leg raises and then a round of stretching