DICCS given and everything covered
Mosey up to entrance of the school
Jimmy Dungan stretch into plank
Runners pose right arm high and left arm high
Single leg slow motion speed skater 10 each leg- proper form ( Recalculating was happy)
Single leg 1/2 squat and other foot out in front for 10 taps- flap jack
Chatter about how Jeff Bezos Rocket was a success but looked like A DAMN FLYING PENIS!!! AWESOMENESS
single leg 1/2 squat and other foot out to left for 10 tabs – flap jack
Mosey to front on school long road
each light complete 1 burpee and 1 bomb jack ( total of 4 lights ) and add 1 of each at each light.
At traffic circle up for slide over merkins
7 to the right – 7 to the left/ 5 to the right- 5 to the left / 3 to the right and 3 to the left.
Rinse repeat burpee/bomb jacks at each light pole on way back to front of school.
Mosey to rock pile and grab a lifting rock and head to top of parking lot of four corners
At top in the middle complete 30 curls or 20 overhead press with rock then run to a corner of your choice for the below exercise and come back to middle each time for rock work– Complete two full rounds
corner 1 and 2= 10 Bonnie Blairs ( 2 is 1)
corner 3 and 4= 10 Bomb Jacks
Grab rock and rifle carry between speed bump and sprint back to start and mosey back
Rifle carry from speed bump to curve and sprint back to speed bump and mosey to curve
Rifle carry down hill to end of lot sprint back to start and mosey back.
Rifle carry across the whole parking lot and return your rock
Mosey back to COT.
I do not post/Q much at Dromedary but every time I do I enjoy this site as it has a great campus and great group of HIMS that show up. Today was no different we had a great group that pushed themselves and others while having some good banter. I appreciate Premature asking/making me Q over here today even though it cost me a full tank of gas, cost me breakfast and lunch money for 0-69 and Schneider since we had to stop two times, and cost me much needed beauty sleep.hahah