Slow –> Fast

A pleasantly cool morning in the 50’s as YHC put on the substitute teacher hat for the five Pax who showed up with coupons. Time to watch the TV/VCR cart.

DISCLAIMER

COP

• SSH IC x20 • Mountain man pooper IC x10 • Willie Mays Hays IC x10 • Wonton • Downward dog calf stretch • Etch-A-Stretch • Imperial walkers IC x10 • LBAC IC x10 fwd/rev • Seal claps IC x10 • Crescent stretch wax/wane

THE THANG

Starting slow

• 1 Merkin (YHC gave a 30 count down and 30 count up) • 1 Curl (30 ct down, 30 ct up) • 1 Negative pullup (10 ct down) • 1 Squat (30 ct down, 30 ct up)

Slightly faster

• 1 Merkin (15 down, 15 up) • 1 Curl (15 down, 15 up) • 1 Negative (10 count) • 1 Squat (15 down, 15 up)

Mosey to light posts 3 and 4. Now, slightly faster than before taking us to a normal pace

• 11s

• Merkins • Squats +/- coupons

• Curls, 21s were done on entry, at the midpoint, and as an exit ticket

Mosey to the bottom of the hill, leaving coupons behind. Now we move even faster

• At bottom, 10 squat jumps • Sprint the lower hill straight-a-way • At bend, 5 explosive merkins • Mosey the circle back down • Rinse and repeat

MARY

• Freddie Mercuries IC x20 • Slow Flutter Kicks IC x3 (ran out of time)

CIRCLE OF TRUST

PRAYER

MOLESKIN

Nothing really.

ANNOUNCEMENTS

Ruck-N-Serve coming soon, check Slack for details