Disclaimer
COP – Sugar
A chilly 25 degree morning didn’t keep 7 PAX from getting out of bed and from putting in some work to stay warm. YHC will be out of town all next week and wanted to give Ironhorse an early Christmas
Warm Up
Motivators from 7
Abe Vigoda IC x 10
Slow squat IC x 10
LBAC forward IC x 10
Mosey lap around Founder’s Park
Flying Nuns OYO x 10
The Thang
Mosey to top of Tombstone Hill for 2 BOPOs
Lap around block to Wild Wings
11s with BBSUs and Merkins. Cross the street with flying nuns in between exercises.
Lap around the Pavilion and back to Wild Wings
Pair up for Lazy DORA using the wall at Wild Wings. Partner 1 wall sits while Partner 2 performs exercises. Flapjack until the total reps completed as a team.
- 50 Mike Tysons then lap around block with Bernie Sanders up Tombstone Hill
- 100 Chicken Peckers then lap around the block with Lt. Dans up Tombstone Hill
- 150 London Bridge
Mosey back for Mary called out by PAX
Mary
- Flutter Kicks by 3Mile
- Boat/Canoe by Precious
- Box Cutters by Cold Call
Announcements
- Prayer for Matlock’s daughter who had surgery yesterday and for Donatello who was at the ER this morning
- Hee Haw has Q on Tuesday, but the rest of Q calendar is open
COT/Prayer
Leave a Reply
You must be logged in to post a comment.