station work

Preamble:

Lifting and running on the agenda this morning.

Warm-O-Rama:

Start off with a mosey to the parking lot in front of the school.

Windmill x 10

Toy Soldier x 10

Copperhead Squats x 10

Michael Phelps x 10

Triceps Stretch x 5 each arm

Mosey’d to the parking lot by the baseball fields

Monkey Humpers x 10

Mosey to the grass hill

The Thang:

Round of 7’s:

Bottom of the hill – 6 side lunges (double count); Bear crawl up the hill; 1 Bobby Hurly; Crawl Bear back down the hill (5, 2; 4, 3 and so on).

Mosey’d back to the starting point, by the bathrooms.

3 Stations: After completing all of the exercises at a station, PAX karoake to a light mid-way in the parking lot, then runs to the flag.  Then turn around, run back to the mid-way light and karaoke back to the starting point.

40 Reps: No coupon

• Lunges (single count)
• Plank Jacks
• Shoulder Taps (double count)
• American Hammers (double count)

30 Reps: Kettlebell

• V-Chops
• Swings
• Halo’s
• Overhead Squats

20 Reps: Cinder

• Bicep Curls
• Overhead Press
• Chest Press
• Skull Crushers

Time!

COT:

Thankful for this group and the men that came out today.

Naked-Man Moleskin:

All of us went to coffee at Scooters.