There was quite the bite in the air on this Fall morning.  A little different than the balmy 55-degree weather the day before. PAX rolled in and everyone looked very excited to get rolling. Quick disclaimer for the Vets and off we went (might have been a little less stretching than initially forecasted).

Mosey up the hill to the smaller parking taking a left and heading to the right parking lot for the warm-up. As we were getting to the top of the hill a late arrival came in hot (not really it just sounds better). JWOW joined shortly after we started the warm-up and I must say there had to have been some hustle by him to get there that quickly. I appreciated the effort.

Warm-up

Toy soldiers to stretch the legs

Shuffle left and then switch sides working around the lot

High Knee stretches

Carioca to finish

Mosey to circle up

Imperial Walker- x30

Overhead claps- x30

SSH- x30

Seal Jax- x25

Squat (mumble chatter indicated my delivery was confusing) x15

Windmill- x15

Parker Peter- x15- hold

Honeymooner stretch to Downward dog and repeat

Recover

Mosey across to next parking lot of the business I can’t recall.

Informed the PAX that DORA was the call. Partner up. Initially I had planned these to be individual with laps in between sets. I think this was a better option.

Partner One runs the not so small loop while Partner 2 completes the following. Switching until completion.

100- Merkins

200- Squats

300- Flutters

Quick chat about the word of the month- Vulnerability. I appreciate the PAX sharing and making themselves “vulnerable” to the group with their personal challenges. We all have them.

Mosey took us next to the knee size wall in front of the building just across the street. PAX all found a spot to work through the Three rounds of the following:

Step ups- step to the top of the wall, 10 each leg

Derkins- 10

Dips- 20

Mosey back down back where we did DORA to the taller wall space.

Each PAX grabbed small wall and sat in a squat position while each PAX counted backwards from ten.

With a little time to spare, next up was a sprint to the other side of the parking lot and back. Perform 5 burpees. We did this a total of 2 times.

Mosey back to COT

With 2 minutes left, we did some American Hammers, Hello Dolly, holding it six inches, 90,45,90, six inches.

Announcements

CHRISTMAS PARTY! Sign-up- Someone said Ugly Sweater- T or F?

Xmas Eve Convergence

Joe Davis

Praises/Prayers

Safe returns from Holiday week

Family

Health to get out and post

Our kids (Chicken Hawk’s son)

Strength/Wisdom

State of our Country

Thanks for the opportunity to lead Shady and for the PAX who were there to support.

Frat Boy