8 men showed up for the workout this morning.  T-Claps to Band Camp for bringing an FNG “Cow Bell”.  He’s is from Oklahoma.  It was the best we could do after the workout.  After a quick disclaimer, we jogged around the carpool circle to the side of the school for the following warm up exercises:

SSH x 10

Imperial Walker x 15

Plank Stretch

Squat x 10

Moroccan  Night Club x 10

Next, we moseyed to the Amphitheater and performed several rounds of exercises up and down the hill.

Round 1:  Slow mosey up hill, Monkey Humpers (set of 15 on each level).

Round 2:  Lunge walk up hill, Burpees (set of 5 on each level).

Round 3:  Slow mosey up hill, Squats (set of 15 on each level), backwards lunge down the hill.

Round 4:  Run up to each level and back down to the hill.  Rinse and repeat for all four levels.

Next, we jogged around the carpool circle to the front of the school. We lined up along the crosswalk for a series of cadence exercises.

Bear crawl / merkins, 10 and 5 count

Crab walk / LBCs, 10 and 10 count

Lunge walk/Squats, 10 and 10 count

Backwards bear crawl / Carolina Dry Docks, 10 and 5 count

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