10 PAX started out on a cooler, but humidity brewing, morning.  Shady took us on a nice mosey over to the playground area with some buttkickers, shuffles, high knees, karaoke and then some circle up time for warm up.

Warm up included:

SSH – 25 double count

Windmill (slow) – 10

Cherry pickers – 10

Moroccan night club – 30

Mountain climber – 20

Merkins – 10 double count

Honey mooner and downward dog stretches

Peter Parker – 15

Short Mosey to the playground where there was a nice piece of paper waiting for us.

Co-Q Dora (or Crazy Dora 1-2-3???):

Partnered up, size didn’t matter, and partner 1 did the exercise below while partner 2 ran around the playground area to pickup where partner 1 left off until the number was met.  Then moved on to the next exercise.

50 chin-ups

50 straight leg lifts

100 dips

100 knee to chest jumps (these were lots of fun)

150 derkins

150 lunges (both legs = 1)…this was modified to 100 and each leg counts

Stopped with 4 min left to do a couple 10 counts, and a short message on accountability.  Then turned it over to Cooter.

Cooter took us over to the “step” are of FM where we found a nice wall to do some wall sits.

Sit or go do some flying squirrels or all of the above:

Everyone sits on the wall, then starting down the line PAX 1 runs to other end of parking lot for 3 flying squirrels, runs back to spot in line and next PAX takes off….all the way through the line.

After this we took off towards the steps by the FM mill stone!

Why use your legs to climb steps when you have perfectly good arms:

Partner up and wheelbarrow up the 2 different sets of steps.  Run around and down the hill where you’ll switch.  Rinse and repeat 2x.

Took off to another short mosey up the monster hill (jailbreak mind you), then a brief cooldown through the parking lot.  Couple 10 counts, then over to the balls to the wall area.

Balls to the wall and then some:

Balls to the wall PLUS some mountain climbers for the dreaded Australian.  Followed by some 10 count wall sits, only to rinse and repeat.

Took off for some Mary prior to COT.  Mary consisted of a “choose your own adventure” of ab workouts.

Welcomed Nutmeg to the PAX party (friends with Hottie Tottie).  Had a great time as usual and co-Q’ing definitely takes a beating when you have Q strength!  Need to keep that in mind next time for sure!