WARMUP:
Windmills, Moroccan night clubs, low slow squats, mosey to benches, number of pax x 2 for step ups on the benches

THE THANG:
Leg web :leg: :spider_web:
1 squat, 4 cal raises; 2 squats, 8 calf raises… progressive to 10 squats and 40 calf raises
Run to bars, not really, we couldn’t run, so speed walked to pull up bars.
Run to bottom of hill, 10 SSH, NUR (run backwards) to first tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to second tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to third tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to fourth tree :deciduous_tree: and do 5 squats; a few pax did an extra circuit.
ABS web
1 big boy sit up, 4 heel touches; 2 BBSU, 4 HT… progressive to 10 BBSU and 40 HT. Lots of mumblechatter after this one.
Mosey to COT AREA

MARY:
Broga for 13 minutes. Great way to end a simple but effective workout.

ANNOUNCEMENTS:
flag handoff to Splinter; 3,4,5 and 6 folds by different PAX

COT:
Stays in COT

TINSEL :christmas_tree: