It was a chilly morning, but we warmed up quick. Here’s how it went down:
Warmup:
SSH x 20
IW x 20
Run lap around track
The Thang:
Partner up
P1 – runs to top of steps, 5 pull ups on playground
P2 – merkins at bottom to 100 combined
P1 – runs to top of steps, 5 jump squats
P2 – LBCs at bottom to 100 combined
P1 – runs to top, 5 Russian twists
P2 – decline merkins to 100 combined
P1 – runs to top of steps, 5 squats
P2 – flutters at bottom to 100 combined
P1 – runs to top, 5 lunges
P2 – incline merkins to 100 combined
Jog a lap around the track
Line up in endzone
R Karaoke to 10, 30, 50
L Karoke to 10, 30, 50
Backwards jog to 10, 30, 50
Sprint to 10, 30, 50
Jog a lap around the track
Mosey to Grandma
25 LBCs at bottom, run to top and back, repeat
25 flutters at bottom, run to top and back, repeat
jog a lap
25 dolly at bottom, run to top and back, repeat
25 rosalita at bottom, run to top and back, repeat
Mosey to front lot
Done
.
COT
BOM
Moleskin:
As usual, a strong group at Joust today. With the smaller crowd there was nowhere to hide. That being said, not many refusniks out there, besides more than a few “knee brace adjustments” by Semi.
We covered 2.5 miles today – most of it on stadium steps and Grandma Mtn. Solid work by all.
Thanks for the opportunity to lead. Always an honor.
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