Return to the Valley

Return to the Valley

warmup:  30 SSH, 30 mountain climbers, 30 arm circles

the thang:

– 30 switchfoots, 30 alternate steps

– 15 dips at picnic tables x 2

– 30 jump ups OYO

– mosey to the valley, run the valley with stations.  Plank till the six each time.

Station 1:  10 Merkens

station 2: 10 squats

station 3: 10 LBCs

Mosey to playground. 50 pull-ups OYO

mosey to the trailers. Trailer shimmies then lunges.  Karaokes with defensive shuffles

mosey to columns.  Wall sits with shoulders knees and toes

the mary

25 Rosalita whips, 20 Freddie mercuries, 30 LBCs

moleskin:

great weather and great group of guys this morning.  Glad to see we didn’t scare passport off after his FNG workout last week.  Grave dancer took us out.   Prayers go out to GOP (back), sloppy(blah), and Funny (back).  Have a great day and as always it’s an honor hanging with you guys in the gloom.

Announcements

– missions night at Becky’s house Saturday night