It was a nice cool morning down at the Ranch this morning. 3 Pax showed for a Vanellope led beatdown. Many Pax DR this week for the holiday week.

 

Warm Up- All the following performed on the BB courts

  • Side Shuffle X4
  • Carioca X4
  • Back Pedal X4
  • Alligator Merkin
  • Bear Crawl
  • Duck Walk
  • Crab Walk

Mosey to Sunlake Blvd

-35 yds of Walking Lunges

-11’s Light pole to light pole   (Dollies 10….Sqauts 1)

 

Mosey to Playground for Stations (35 Seconds on/25 Seconds off)

  • Pull Ups
  • Monkey Bars
  • Hanging Leg Raises
  • Dips (The HARD way)
  • Rows
  • Step Ups

 

Mosey to the BB courts to finish off with the Movember Tuesday Special (all in Cadence)

  • Merkins X10
  • Dollies X10
  • Squats X10

Totals: Merkins 60/ Dollies 75/ Squats 75

 

COT:

  • Prayers for No-see-um M coworker
  • Prayers for the young Cheerleading coach
  • Prayers for YHC grandfather
  • And all those DR for safe travels

Moleskin:

  • Follow slack for more details on Thanksgiving Day CSAUP info