Mosey toward the main roundabout but kept going until we got to Sunlake blvd

WARMUP

SSH X 20 IC

Frankensteins X 15 IC

CottonPickers X 15 IC

Baby Arm Circles Forward X 10 IC

Baby Arm Circles Reverse X 10 IC

Air Presses X 10 IC

Merkins X 10 IC

 

The Thang

 

Alternating Mucho Chesto/Bruce Lee at each light post

 

Starting at the first light post on sun lake, we ran to the second light post (toward 54), stopped to perform the first exercise of mucho chesto, then ran to the third to perform the first exercise of Bruce Lees, and so on. All exercises done listed below.

 

20 Standard Merkins

20 Flutter Kicks

20 Wide Merkins

20 Leg Lifts

20 Diamond Merkins

20 Dying Cockroaches

20 Stagger Left Merkins

20 American Hammers

20 Stagger Right Merkins

20 Freddie Mercuries

10 Burpees (instead of repeating the mucho chesto)

20 LBCs

After our last set, we did 25 left oblique crunches, 25 right oblique crunches, and 25 LBCs

Time to head back

Catch me if you can with last PAX doing 10 Merkins

YHC decided to be last PAX first and did 10 merkins while the other two moseyed along sun lake. Planned to do this for two cycles but the men had another idea; Challenge the Q. Grouper and Vanellope sprinted instead of moseying so when YHC finished the merkins and looked up, they were already two light posts ahead. Didn’t catch up until the fourth light post after a dead sprint so once the two ran their sets, an audible was called a little more than half way back and one set of Bruce Lees was done.

 

Moseyed to the next light post then sprinted to the next, moseyed to the next and then sprinted to the last light post at the corner of sunlake and long lake ranch.

 

SheHateMe (2 sets)

10 Lunges per Leg

10 Burps (aka Groiner)

10 Merkins

 

Regular mosey to the playground

 

25 Gas Pumps on the path

Morning Call on the playground with each PAX doing 10 pullups while other two did 10 merkins each time

Mosey to the nearby bench for Russian Dips X 20 IC

Mosey to the pavilion for Wall Squats with each PAX doing 10 Air Presses one at a time for two full cycles.

Dirty Hookup X 10 IC

Mosey around the dog park back to the courts for the last four minutes:

YHC had each PAX call out their own core exercise to be done IC

 

Grouper called Box Cutters X 20 IC

Vanellope called Sweat Angels X 20 IC

YHC called Z-Packs X 10 IC

Great workout today including the challenge during Catch Me If You Can

COT

Prayers for YHC’s M, SIL, and Grandfather-IL

Prayers for Vanellope’s friend

Prayers for Sanka

Prayers for Haka and his M

Prayers for all those PAX DR, that may be going through tough times, and all that couldn’t make it today.