Lamont SubstiQ

Lamont SubstiQ

Late substitution request from Glass Joe because his M wouldn’t let him come out to play or something like that.

Quick mosey around the parking lot to get warmed up.

COP: SSH, Windmill, Hillbilly, and Merkins

Mosey to top of stairs by tennis courts for some road work.

Lunge walk & run to stop sign for 10 each of Squats, Lunges, Jump Lunges, Jump Squats

Backwards run then Karaoke to next stop sign for 10 each of Merkins, CDDs, Wide Arms, and Diamonds

Bear crawl, lunge, then run back toward first stop sign for hill work.

11’s on the steep part of the hill with Burpees on top and Squats at the bottom.

Cornerback drill across soccer field backwards then cross overs; Shuffle back across; Jog & run back

3 rounds of Derkins (10), Dips (15), and LBCs (20)

Plank up in parking lot, 1 Merkin, move right to next parking line – 2 Merkins, continue to 5 and then reverse

Mary: Flutters, Dolly, Back Scratcher, Freddie Mercury, Dying Cockroach

Moleskin:

It was a muggy fall day so plenty of sweat angels all around.  Great work by the Pax – nobody likes 11’s with Burpees, which is why I called it, and the last minute parking lot Planks and Merkins were killer but everyone hung tough.  Apologies for starting a minute early but we worked a minute late to make up for it.  Thanks HB for taking us out.  It was an honor to lead this great group of guys.

Gypsy reminded everyone of the need for F3 support for Speed for Need. I think this BB may be too late for the Let Them Soar 5k (sorry Gypsy) but I’m including the info anyway and asking for ongoing support.  Let Them Soar 5k – if you sign up under team name Speed for Need you can use the code TEFSOAR which gives a $10 discount.