14 pax posted in the pre 100 degree gloom at Golden Corral to make themselves and each other better today than they were yesterday. Welcome FNG Kiezer (Adam).

The thang:

Warm up jog over to YMCA soccer field, few laps around the field

Dynamic warm up, line up on the side line: Karaoke, shuffle, butt kick, high knees, toy solder, power skips

COP- SSH, squat, IW, wind mill, merkin, mountain climber

Line up for 11s- first set Merkins and squats

Ab lab- flutter kicks, protractor, freddy mercury, LBC

Now for the conditioning, run around the perimeter of the soccer flields, sprinting the short lengths, jogging the long lengths

5 minutes straight

Jog it into to COP, quick plank series before COP.

COP

Prayers for Flat Tires’s wife, WWL’s grandmother, and Tater’s wife.

Hog and Coyote, 6am at Ballroom, bring water/fuel!