Out Forward Up Down

Conditions – 40 and clear

31 guys left the comfort of the fartsack to get flogged by bricks and put some miles under our feet. Here’s how it went:

• Disclaimer
• Prayer – Kardashian
• COP – 
  • Warmup
  • SSH X15 IC
  • Merkin X5 IC
  • TTT X15 IC
  • Merkin x10 IC
  • BAC X10 FWD X10 Back
  • Merkins x15 IC
  • IW X10 IC
  • Merkins X5 IC

The Thang

Mosey around the park (long loop by the road) pick up a couple of bricks from Q’s car on the way back to the amphitheater. They will become your friend over the next 30 minutes or so.

Three important motions to know: OUT – arms to side parallel to ground; FORWARD – arms forward parallel to ground; UP – arms straight up; DOWN; arms at sides.

• High Knees – with OUT/FORWARD/UP/DOWN (on Q’s command)
• Lunges – w/ OFUD (on Q’s command)
• Mosey around the park OFUD on Q’s command
• back at amphitheatre – Slow squats – OFUD
• Step ups 6 each leg OFUD (total of 24 per leg) OYO
• Put down blocks Indian Run (tow groups opposite directions)
• 15 Merkins OYO
• Mosey (short loop to stairs) OFUD (OYO)

COT 

• Countarama
• Namearama

Welcome FNG Mark Guimond – Local pharmacist – therefore – Refill.