6 PAX posted on a perfect morning in the low 70s with a slight misting rain to keep everyone cool.  YHC pre-warned the others about wearing some comfortable shoes as this was going to be a heavy mosey sweatfest.  We welcomed Nano (a repeat visitor from VA), gave the disclaimer and were ready to get moving…

WARMUP

  • SSH  –  X30  –  IC
  • SIDE GROINERS  –  X10  –  IC
  • BAT WING  –  X10  –  IC

MOSEY TO PRESERVE BRIDGE 1

  • IRKINS  –  X10  –  OYO
  • DIRKINS  –  X10  –  OYO
  • BOX JUMPS  –  X10  –  OYO
  • RINSE AND REPEAT 3 SETS

MOSEY ALONG SHELL TRAIL TO BRIDGE 2

  • DUCK WALK TO HALFWAY POINT
  • BEAR CRAWL THE REMAINING WAY
  • REPEAT COMING BACK

MOSEY ALONG SHELL TRAIL TO BRIDGE 3

  • DUCK WALK TO HALFWAY POINT
  • BEAR CRAWL THE REMAINING WAY
  • REPEAT COMING BACK

MOSEY TO DOCK IN THE WOODS

  • 11’s  –  SQUATS / BIG BOY SITUPS

MOSEY TO PRESERVE BB COURTS

  • 4 CORNERS  –  2 MIN ROUNDS  –  15 SEC REST
  • ROUND 1  –  BOBBY HURLEYS  –  X2 EACH CORNER
  • ROUND 2  –  MERKINS  –  X3 EACH CORNER
  • ROUND 3  –  BIG BOY SITUPS  –  X4 EACH CORNER

MOSEY TO CHERRY WALK CUL-DE-SAC

  • FOLLOW THE LEADER INDIAN RUN STYLE
  • PAX RUN CONTINUOUSLY AROUND THE CIRCLE WHILE EACH PAX TAKES A TURN SPRINTING TO THE MIDDLE AND PERFORMING AN EXERCISE THEN RETURNS TO THE BACK OF THE LINE, COMPLETE ONCE ALL PAX HAVE HAD A TURN
  • ROUND 1  –  MERKINS  –  X20
  • ROUND 2  –  SQUATS  –  X20

MOSEY INDIAN RUN STYLE BACK TO PRESERVE BRIDGE ENTRANCE

  • BRUCE LEE  –  X1  –  OYO

MOSEY TO DEAD END ROUND-A-BOUT

  • CATCH YOUR PARTNER TIME  –  CIRCLE UP EACH PAX ON A LINE
  • BURPEES  –  X2  –  OYO  –  SPRINT TO NEXT LINE
  • RINSE AND REPEAT X7 LINES
  • TRY AND CATCH THE PAX IN FRONT OF YOU

MOSEY BACK TO BB COURT PARKING LOT

  • 30 YD SPRINT RACES  –  X2 ROUNDS

MOSEY BACK TO COURTS  –  BEATDOWN COMPLETE!!!

 

COT

  • Prayers for all those DR or traveling this week
  • Prayers for those less fortunate that they receive the help they need to make it through the holiday season

MOLESKIN

  • Thankful for all the PAX who posted and gave their all this morning.
  • Mosey total over 4 miles, add that to all the exercises performed and it was brutal.  Everyone hung in there and kept pace the entire way.
  • Very light on the mumble chatter today, we really could have used an appearance by @flattire today he always knows how to chat up a long mosey.
  • Great seeing repeat visitor Nano…you are welcome back anytime you are in town.