We Are Now Ninjas!

We Are Now Ninjas!

Posted on behalf of Squid.

Sprint around the parking lot over to the soccer field for the COP:

Toe Tapers (15)
Calf Raises (20)
Reverse Lunge; Right Leg (20)
Reverse Lunge; Left Leg (20)
Ninja Squat (20)
Low Slow Squat (20)
Fit to Fight (15)
Flat Crunch (15)
Protractor; 60 degrees to 10 degrees legs together (slow) (15)
Freddy Mercury; changing pace (20)
Little Baby Crunch; changing pace (20)
Side Bends; Right Side (15)
Side Bends: Left Side (15)
Right Arm Merkins (15)
Left Arm Merkins (15)
Diamond Merkins (15)
Low Slow Merkins (15) Jack Webb; three rounds; Round 1, 4 Merkins, 8 Shoulder Presses; Round 2, 8 Merkins, 16 Shoulder Presses; Round 3 10 Merkins, 32 Shoulder Presses

Run down to the parking lot next to the field for some sprints.Partner up. Round 1: Partner 1 merkins, partner 2 hop up hill.  3 times.  Round 2: Partner 1 flutter?, Partner 2 bear crawl with merkins up hill.  3 times.  Round 3: Partner 1 burpees, Partner 2 backward run up hill.  (I got a little fuzzy on this part so Bulldog may need to update)

Moleskin: Sussudio came back up for eye surgery, so great to have him out.  We wished him luck on the procedure and hope everything went smooth. Everyone was very excited to call themselves ninjas after doing the ninja squat for the first time.  Not sure they know the ways of the silent warrior, but we will let them think they do.

Announcements:

Southern Discomfort, August 1.  14, 10 and 6 mile options.