17 Strong

Lap around AO.

Warm up:

• Side shuttle hops (20)
• Windmill(10)
• Cherry Picker (10)
• Hill Billy Walker (20)
• Merkin (10)
• Mountain Climber (20)
• Plank/ left arm high/ right arm high/6″

Mosey to steep hill

• Run down hill and at bottom do merkins (descending order 9 to 1)
• Run up hill and at top do bomb jacks (ascending order 1 to 9)

Group made it to about 3 merkins/ 7 bomb jacks and then it was time for Maximus to run second half.

Catch my breath after the hill and take a slow mosey back to the lot for a gear drop and a continued mosey to the concession stand wall.
After the recognition of a few 2.0’s we filtered myself and assigned “Basket”balls to the wall for (2) 10 counts and 2 sets of wall sits with varied arm positions.
Circle up for an ab lab in the outfield consisting of:
American Hammers
Box Cutters each direction
LBC
Last week, Lt Dan made an appearance so this week it was time for his distant cousin to show, Mr. Jack Webb. With a 1:4 ratio, we went to a full 10:40 counts.
Moroccan Night Clubs
Split the group in 2 lines facing each other, about 20yds apart. Find the man directly across from you and bear crawl to him. Upon arrival, do 5 partner merkins then reverse bear crawl back to the starting position.
Now crab walk to your partner and do 10 dips then crab walk to the starting position for a set Carolina Dry Docks
Mosey to the playground and split into 3 groups:
Group 1 = 10 pull ups and Group 2 & 3 does ab work then rotate through for each of the 3 groups.
Then finish up with some ab work.