It was a nice cool morning down at the Ranch this morning. 3 Pax showed for a Vanellope led beatdown. Many Pax DR this week for the holiday week.
Warm Up- All the following performed on the BB courts
- Side Shuffle X4
- Carioca X4
- Back Pedal X4
- Alligator Merkin
- Bear Crawl
- Duck Walk
- Crab Walk
Mosey to Sunlake Blvd
-35 yds of Walking Lunges
-11’s Light pole to light pole (Dollies 10….Sqauts 1)
Mosey to Playground for Stations (35 Seconds on/25 Seconds off)
- Pull Ups
- Monkey Bars
- Hanging Leg Raises
- Dips (The HARD way)
- Rows
- Step Ups
Mosey to the BB courts to finish off with the Movember Tuesday Special (all in Cadence)
- Merkins X10
- Dollies X10
- Squats X10
Totals: Merkins 60/ Dollies 75/ Squats 75
COT:
- Prayers for No-see-um M coworker
- Prayers for the young Cheerleading coach
- Prayers for YHC grandfather
- And all those DR for safe travels
Moleskin:
- Follow slack for more details on Thanksgiving Day CSAUP info