It was good to see four 2.0s join us this morning. Jackalope had Mario in attendance and Neon brought Freon and Big Poppi out in the fridgid temps for some baseball conditioning. I’m not sure who brought Saluki out but I was glad he could make it this morning.

Warm O Rama:

-Mosey around the track

-SSH

-Imperial Walkers

-Weed Pickers

-Copperhead Squats

-Copperhead Merkins

-Michael Phelps

-Sun Gods

Catch Me If You Can: Partner up. Partner 1 starts running backward around the track. Partner 2 completes 5 burpees then sprints to catch his partner. Once you catch your partner, switch and begin running backwards while your partner completes 5 burpees. We ran 1/2 of the track.

Thang 1: 11s

-Starting at the bottom of the hill next to the tennis courts, start with 10 shoulder tap merkins then run up the hill to the pavilion for 1 dip to equal 11 total reps. Continue while decreasing your ST Merkins by one rep each round and increasing your dip rep until you complete 1 ST Merkin to 10 Dips.

Thang 2: 7 of Diamonds

-PAX moseyed over to the tennis courts for a round of 7 of diamonds. PAX performed one set of exercises at each corner starting at 7 reps and increasing by 7 reps each round. 1 round = completing the exercise at all 4 corners. 7 Star Jumps, 14 Bonnie Blairs (Kodiak Count), 21 Squats, and 28 American Hammers (Kodiak Count). Plank for the 6 after each round and start the new round together. Normally you would deescalate the exercises but after the Star Jumps, Bonnie Blairs, and Squats, the PAX were ready to stretch out the legs.

Thang 3

-PAX moseyed over to the basketball courts and lined up on the baseline. Crab-walk to half court and complete 10 crab cakes then crab walk back to the baseline for 10 more crab cakes. Air chair for the 6. Following crab cakes and crab walks, the PAX bear crawled to half court for 10 Carolina Dry Docks then bear crawled back for 10 more Carolina Dry Docks.

Thang 4: Indian Run and Circle of Love

-Since Saluki ran around 7 miles in his pre run, he challenged YHC to get him over the 10 mi mark for the day. With 0.8 mi away from his goal, the PAX moseyed from the basketball courts back to the track and lined up for an Indian run around the track. However, the person at the end of the line must drop and do 10 Plank Jacks before sprinting to the front.

-PAX circled up out in the middle of the field and went around the circle calling out exercises until time was called:

• Monkey Humpers
• Mountain Climbers
• Can Opener Crunches
• Merkins
• LBFCs
• BBSUs
• JLOs
• Burpee Waterfall

There may have been 1 or 2 more that I am forgetting.

COT:

-Prayers for Pinnochio’s M as she is preparing for knee surgery.

-Prayers for the Southwest region of our country