For the last day of November I am thankful that all of the PAX that decided to brave the rain to come to #OldTown and burn some Thanksgiving calories with YHC.

Before the start the PAX huddled under the Wells Fargo ATM cover to stay dry.  At 0515 we moseyed to the parking deck at a fairly fast pace to keep the rain from soaking us.

Once in the safe confines of the hot box I figured we didn’t stretch enough… you’re welcome CSPAN.

WARM UP:

• IW X15
• Mr Miyagi’s – Back bows X15 ( Made this one up to try and help strengthen our lower backs. Preformed by keeping your legs straight and bow at the waist. “EYE always look eye!”
• WindMill X15
• MNC X15
• Merkins X15
• Osprey’s X15 – (This is a big circle MNC named after the V-22 Osprey aircraft)
• SSH X15

• 10 Squats
• 10 Pull ups (Use ledge) use a partner spotter. This had a bit of mumble chatter, and some folks like YHC needed two spotters to complete the pull-up task.
• 10 Merkins
• 10 Calf raises
• Run down the steps

• Round two drop the pullups, but Nur the ramps
• Round three drop the calf raises Run the ramps
• Round four Drop the Squats, but Nur the ramps

• 10 Merkins
• 10 Squats
• 10 calf raises
• 10 wide arm merkins

Mosey back to the COT

Thank you men for allowing me to lead today.