Easing into the final month of the year

Easing into the final month of the year

8 PAX from Area 51 and Outland converged at McKee Rd Elementary to burn off a few Thanksgiving calories and get ready for the final month of 2013.  Temp was a bit chilly but we managed to warm up pretty quickly.

COP

• SSH x 20 IC
• Squat x 20 IC
• IW x 20 IC
• Merkins x 20 IC
• Peter Parker x 20 IC
• Parker Peter x 20 IC

Mosey over to back soccer field and line up for CDD/Jump Squat Suicide Ladder

• Run to first marker, 5 CDD, return to starting point, 5 Jump Squats
• Run to 2nd marker, 10 CDD, return to starting point, 10 Jump Squats
• Run to 3rd marker, 15 CDD, return to starting point, 15 Jump Squats

Jog over to playground for some circuit work:

• Pull-ups x 10
• Dips x 20
• Incline Merkins x 20
• Rinse & Repeat x 2 (Replace IM with Decline Merkins & then Wide-arm Merkins)

Head over to wall at front of school

• PC x 60 secs (w/ calls for arms straight out, arms over head, air presses x 15)
• Lunge walk to parking lot
• PC x 60 secs
• Lunge walk to parking lot

Jog over to rock pile and find a friend

• Rock curls x 15 IC
• Push Press x 15 IC
• Goblet Squat x 15 IC
• Rinse & Repeat x 2

Time for the 800 meter run through the neighborhood & back to soccer fields.  Plank until everyone returns.

Circle up for 6 MOM

• Dolly x 20 IC, hold’em
• Flutter x 20 IC, hold’em
• LBC x 30
• Back Scratcher x 20 IC
• CCV x 10 IC (R)
• CCV x 10 IC (L)

Head over to sideline of soccer field

• Bear crawl to 1st soccer goal, 5 burpees, jog back
• Crab walk to 1st soccer goal, 5 burpees, jog back
• Bear crawl to 2nd soccer goal (as requested by DK), 5 burpees, Crab walk back to 1st soccer goal, jog back

Jog back towards launch point & circle up at end of soccer fields for a little Jack Webb

• 1 Merkins/4 Air Presses up to 10 Merkins/40 Air Presses

COT

Moleskin:

• Light turn-out as we wrapped up Thanksgiving week, but strong effort by all the PAX
• Ocho Cinco, Fish Taco, Lobster Roll & DK leading the way on the CDD/Jump Squat Suicide Ladder
• Welcome to Maurice (Fish Taco’s cousin) who was in town from Virginia Beach for the holiday.  Wondering about Fish Taco’s sanity when he invited him to join him at a work-out outside at the end of November when temps were in the 20’s.  Hope you enjoyed it and safe travels home.
• YHC had just enough time at end of work-out for a visit from Jack Webb.  Think I heard cheers as I announced we were not stopping at 8/32 but rather motoring on through to 10/40 to wrap up the day.

Announcements:

• X-mas party scheduled for next weekend, 12/7, for Area 51 Pax.  TR and M TR generously serving as hosts for this crowd.  See weekly e-mail for E-vite and Sign-Up Genius for what to bring.