Nice and brisk 62 degrees this AM with 5 PAX in attendance.
Mosey to around dog park and to round about near dead end
SSH IC x 20
Cotton Pickers IC x 10
Frankenstein IC x 10
Squat IC x 10 (slow to stretch those gluts)
Windmill IC x 10
Mosey to b-ball courts to scoop up @DBA
3 sets of following with short lap around b-ball courts and in front of mailboxes (between each set):
50 OH Presses
50 Monkey Humpers
50 flutter kicks (easy way)
Total Reps:
150 OH Presses
150 Monkey Humpers
150 Flutter Kicks
Mosey toward LLR reserve. At the entrance to trails, another set of monkey humpers and flutter kicks, along with 30 dips for fun.
Mosey around trail around to back of reserve and exit at new b-ball courts / club house.
Mosey back to main b-ball courts. Along the mosey, all PAX stopped for 10 total sets of 50 monkey humpers and 50 flutter kicks.
Total Reps:
500 Monkey Humpers
500 Flutter Kicks
Once back at courts, complete 50 OH presses and mosey around dog park.
On baseline with block, complete 5 sets of the following:
20 OH presses
Slowsy to opposite end of courts
20 Squats
Bear crawl back to blocks
(Rinse and repeat)
Total OH Presses at courts:
150
Finish with 150 flutter kicks (easy way)
GRAND TOTAL Reps for Beatdown (and MOVember challenge):
300 OH Presses
650 Monkey Humpers
800 Flutter Kicks
3+ miles total
COT
Prayers for all PAX competing in Savage Race and LLR 5k today.
Prayers for @Vanellope and his family and @Apnea and his M expecting 2.0 soon.
Prayers for those that may have something on their mind and unwilling to share.