Ten of us posted for a beautiful fall like morning (50 degrees) and we were glad to welcome a FNG (Sprinkles). After a warm up we went to:
Playground area for: 2 sets of 20 Jerkins each
Soccer field for: 100 yard of 10 squats every 10 yards. Turn, do 50 yards of Ukrainian Soldiers. Ab Break at midfield with 100 abs (4 sets of 25…WWIIs, Crunchy Frogs, Knee Ups, WWIs). 50 more yards of Ukrainian Soldiers. Turn, 50 yard job back to mid field for: Leg Dora (L’Dora): 100 Squats, 200 Lunges, and 300 Heal Raises. Each of us doing approx 500 yards between the leg exercises. Ab Break at midfield with 100 abs (4 sets of 25…Rosalitas with legs down to ground between sets, Heels to Heaven, Knee Ups, Side Crunches). Then a Jack Web: 1 Chuck Norris for every 4 Air Presses Ab Break at midfield with 100 single count American Hammers. Break included 60 second plank.
Playground area for: 7’s of Chuck Norris and Pull Ups, and 11’s of Step Ups and Squats.
Prior to COT, another 60 count plank hold.