A chilly morning and YHC thought a good mosey lap around the lake with exercises mixed-in would help keep us warm. There were 13 total PAX in the gloom including a FNG, later to become Palomino.
WARM-UP:
SSH x 10 IC *+ 1 burpee*
Tennessee Rocking Chair x 10 IC *+ 1 burpee*
Windmill x 10 IC *+1 burpee*
Plank hold, Merkins x 10 IC, Peter Parkers x 10 IC, hold plank then finish with Groiners x 10 OYO and recover.
THE THANG:
Head over to the lake and start to run a lap. The lake is a little over a mile long. At each quarter mile we pick up the 6 and regroup together for exercises:
1st Quarter: Merkins x 10, MCs x 15,Squats x 20 – Al Gore for the 6.
2nd Quarter: LBC x 10, Dying Cockroach x 15, Flutter Kicks x 20 – Leg raise hold for the 6.
3rd Quarter: Same as 1st
4th Quarter: Sames as 2nd
Mosey back to the Flag for a quick sip and then over to adjacent basketball court:
Start on one end, complete Burpees x 10 then sprint to other side touching white line, mosey back. Complete Burpees x 9, rinse and repeat by lowering the rep count by one until finished.
Finished up in a circle on the court for core focus with continuous ab exercises as called out by Q (LBCs, heel touches, X Factors, more).
CoT: Prayers for health and positive impact on others.
Moleskin: Great to have Palomino join our group today, he crushed it.