September 20, 2017-The Spartan

7 PAX posted. Q was YHC. Also present were Commie, Bambam, Skeletor, Scrushy, Slider, Soccer Mom

Warmup:

SSH x 30 (four count)

Imperial Walkers x 30 (four count)

Prisoners Squats x 30

Ray Lewis x 20 (four count)

Arm Circles x 20 (ten each direction)

Merkins x 30

Mountain Climbers x 30 (four count)

LBCs x 40

 

The Thang:

Run to Canterbury Park (0.4 mi)

Dips x 20

Derkins x 20

Flutter Kicks x 30 (four count)

Run to Mountain Brook Village  (0.4 mi)

Burpees x 10

Merkins x 20

Squats x 30

Flutter Kicks x 30 (four count)

Sit-ups x 20

Over to Dermatology Hill:

Up the hill, Sit-ups x 20 at the top, down the hill, merkins x 20 at the bottom. Repeat.

Back to MBE (0.2 mi)

Finish:

Burpees x 10

Flutter Kicks x 20 (four count)

American Hammers x 20 (four count)

 

Name-o-rama, announcements, F3 about facing and not running from pain in life, prayer, and dismissal

 

Rabbit

 

 

 

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