Capri lap around circle
Warm-up
WindMill- 12
SSH- 29
Cherry picker- 18
Squats- 12
Merkins- 29 oyo
Moroccan NC-18
Mosey to Napa-
Mini Merkin madness –
20reg 20 wide 20 hand release20 ranger 20 reg
Mosey to school – for sake of wet feet we used parking lot.
Nur to light pole 1- 15 squats
Lt dan back –
Nur to light pole 1 – 15 squats
Side shuffle to pole 2 – 20 flutter kicks
Side shuffle back to pole 1 , Lt dan back
Nur to pole 1 – 15 squats
Side shuffle to pole 2 – 20 flutter kicks
Sprint to pole 3 – 25 ssh
Sprint back to pole 2 ,Side shuffle to pole 1 Lt dan to start.
Nur to 1st- 15 squats
Side shuffle to 2nd -20 flutter kicks
Sprint to pole 3- 25 SSH
Karaoke to pole 4- 30 merkins
Karaoke to 3rd. Sprint to 2nd, Side shuffle to 1st , It dan to start.
Mosey to library –
Toy soldier set
American Hammers- 25
Pax choice ab – 4 count Freddy
Wosey during 3rd F – Setting goals vs resolutionsSet the goal. Layout a plan. Forget the goal and Work the plan.You need Mentor and a coachOften there’s a difference. Know the difference but seek both.
Mosey to courthouse lot – 3corners –
1st corner- 10 burpees
Nur to 2nd corner
2nd corner- 50 merkins (20 reg, 15 diamond, 15 wide )
Lt Dan to 3rd corner 3rd corner- 100 lbc – nice steady pace And 50 dips
Bear crawl To sidewalk.
Mosey to circle for COT