Minimal ‘horn

Minimal ‘horn

Aimed for lots of movement, lots of muscle body areas. Used Murderhorn as means to an end, not too heavy there hopefully.

Mosey to front of Smoke, circle up:
-Bulgarian Ball Busters 15
-SS Hop 20
-Emp Walker 15
-Peter Parker 15
-Merkin 15
-LBC 15
-LowSlowSquat 12

Mosey to parking lot by JerseyMikes, do laps around 2 islands:
-High Knees there, side shuffle over, backpedal back, shuffle over (x3)
-Buttkicks there, Carioca over, backpedal back, Carioca over (x3)

Mosey to Murderhorn- 7 Burbees OYO (8 for peanut gallery)
-run to bottom rock pile, but on the way 25 Wide Merkins and 25 Lunges.
-rock pile, each take lifting rock, round robin pick an exersise x12 reps either civilian or cadence- I think it went Rows-Shoulder Press-Russian Twist-Tricepts-Curls-1Arm Press-UnevenMerkin-Heals2Heaven (great creativity!).
-Back up Murderhorn but along way do 25 Diamond Merkins and 25 Jump Squats.

Back toward base parking lot, Partner Up…12 Ab/Leg Throw Downs, flap jack, run to other area, 12 Derkins off partners back, flap jack (x3)

Circle up for some back plank, then Mary-Heals2Heaven, Jack Knife, Freddy Mercury.

Great morning and group. Several comments of needing to “sweat out” vacations. Thanks for playing along with picking the next exercises (rocks, Mary…Fireman Ed was eager and I appreciate it). Biggest rock was Crab Cake…tough for 1 arm shoulder press (Loogi’s pick). Awesome seeing the flag back especially this week. Thanks Heartbreaker for sporting the Bucky garb!

Not many announcements-F3 Golf. Also Paper Jam Q DaVinci Satutday (7am…awesome site if you have it been out-when I’m in town that’s my common spot)

Thanks Adobe for taking us out COT.

Honor to lead.