6 PAX posted on a perfect morning in the low 70s with a slight misting rain to keep everyone cool. YHC pre-warned the others about wearing some comfortable shoes as this was going to be a heavy mosey sweatfest. We welcomed Nano (a repeat visitor from VA), gave the disclaimer and were ready to get moving…
WARMUP
- SSH – X30 – IC
- SIDE GROINERS – X10 – IC
- BAT WING – X10 – IC
MOSEY TO PRESERVE BRIDGE 1
- IRKINS – X10 – OYO
- DIRKINS – X10 – OYO
- BOX JUMPS – X10 – OYO
- RINSE AND REPEAT 3 SETS
MOSEY ALONG SHELL TRAIL TO BRIDGE 2
- DUCK WALK TO HALFWAY POINT
- BEAR CRAWL THE REMAINING WAY
- REPEAT COMING BACK
MOSEY ALONG SHELL TRAIL TO BRIDGE 3
- DUCK WALK TO HALFWAY POINT
- BEAR CRAWL THE REMAINING WAY
- REPEAT COMING BACK
MOSEY TO DOCK IN THE WOODS
- 11’s – SQUATS / BIG BOY SITUPS
MOSEY TO PRESERVE BB COURTS
- 4 CORNERS – 2 MIN ROUNDS – 15 SEC REST
- ROUND 1 – BOBBY HURLEYS – X2 EACH CORNER
- ROUND 2 – MERKINS – X3 EACH CORNER
- ROUND 3 – BIG BOY SITUPS – X4 EACH CORNER
MOSEY TO CHERRY WALK CUL-DE-SAC
- FOLLOW THE LEADER INDIAN RUN STYLE
- PAX RUN CONTINUOUSLY AROUND THE CIRCLE WHILE EACH PAX TAKES A TURN SPRINTING TO THE MIDDLE AND PERFORMING AN EXERCISE THEN RETURNS TO THE BACK OF THE LINE, COMPLETE ONCE ALL PAX HAVE HAD A TURN
- ROUND 1 – MERKINS – X20
- ROUND 2 – SQUATS – X20
MOSEY INDIAN RUN STYLE BACK TO PRESERVE BRIDGE ENTRANCE
- BRUCE LEE – X1 – OYO
MOSEY TO DEAD END ROUND-A-BOUT
- CATCH YOUR PARTNER TIME – CIRCLE UP EACH PAX ON A LINE
- BURPEES – X2 – OYO – SPRINT TO NEXT LINE
- RINSE AND REPEAT X7 LINES
- TRY AND CATCH THE PAX IN FRONT OF YOU
MOSEY BACK TO BB COURT PARKING LOT
- 30 YD SPRINT RACES – X2 ROUNDS
MOSEY BACK TO COURTS – BEATDOWN COMPLETE!!!
COT
- Prayers for all those DR or traveling this week
- Prayers for those less fortunate that they receive the help they need to make it through the holiday season
MOLESKIN
- Thankful for all the PAX who posted and gave their all this morning.
- Mosey total over 4 miles, add that to all the exercises performed and it was brutal. Everyone hung in there and kept pace the entire way.
- Very light on the mumble chatter today, we really could have used an appearance by @flattire today he always knows how to chat up a long mosey.
- Great seeing repeat visitor Nano…you are welcome back anytime you are in town.