Warm up: Well, the weather app on my phone said cloudy.  I guess technically it was, but there was quite a bit of water falling out of those clouds.  No worries – after a clown car showed up and our numbers doubled, we left COT near Nation Ford High School football stadium and embarked on a 5 minute journey through the NaFo bus loop, completing a few knees to chest and toy soldiers before circling up near the USMC JROTC building for some side straddle hops and imperial walkers.

Workout: The HIITs ensued, accompanied by a plethora of mumblechatter!  We broke out the high-tech and waterproofish weinke (amazing what a zip lock baggie can do for a cell phone and Bluetooth speaker), turned on the tunes and got to work.  Since we “happened” to be near the pull-up bars, the PAX completed the upper body circuit consisting of pull-ups, curb Derkins, chin-ups, diamond Merkins, and BTTW.  3 sets of 30 seconds at high intensity x 15 seconds of rest.  The PAX then mosey’d to the Sugar Creek Elementary School bus loop where we completed two more circuits.  Circuit #2 was lower body and included alternating lunges, sumo squats, speed SkateOrDies, fast feet on the curb, and monkey humpers. Circuit #3 was abs!  The mumblechatter was flying!!!  Flutter-kicks, the protractor, pretzel crunches, planks, and V-ups were served up as an all-you-can-eat buffet of washboard in the making!  Again, each of the 3 sets in the last two circuits were 30 seconds of high intensity with 15 seconds of rest.  Mumblechatter at this point was more grunting and groaning than anything recognizable!!!  When the electronic weinke said “done”, the PAX mosey’d back up the hill to COT to round out the morning with name-o-rama, announcements, prayers/praises and BOM.