The dirty dozen arrived for some moderation and received a great dose of it.

The Thang:

Mosey to parking lot….butt kickers, high knees, keroake (both directions), 1/2 speed sprint, 3/4 speed sprint, full sprint x2.,

Circle Up: IW x10, Merkins x10, Windmill x10, Wide Arm Merkins x10, Cotton Pickers x10, Diamond Merkins x10, Morracan Night Club x10, hold arms, repeat, repeat, repeat (total of 40), staggered Merkins x10, LBC x20, staggered Merkins x10.

Mosey to hill:

At bottom of hill 20 squats, bear crawl up hill, 5-3 merkin burpees, plank until six is in and then run down hill.

At bottom of hill 30 Hello Dollie’s, bear crawl up hill, 5-3 merkin burpees, plank until six is in and then run down hill.

At bottom of hill do 30 Alternating Lunges, bear crawl up hill, 5-3 merkin burpees, plank until six is in and then run down hill.

At bottom of hill do 30 Rosalita’s, bear crawl up hill, 5-3 merkin burpees, plank until six is in and then run down hill.

20 LBC in cadence.

Mosey to wall:  Wall sit and balls to the wall, rinse and repeat.

Mosey to the Anytime Fitness parking lot for Mary.

Windshield Wipersx10, Protractor and Boat and Canoe.

Alway’s great to lead these fine men!  Welcome FNG Plymouth!