27 PAX, including 2 FNG’s, hit the pavement for some Dora’s with Ping. Welcome Stan and Cat Lady.
Warm Up
SSH x 30 in cadence
Willie Mays x 15 in cadence
Ray Lewis x 15 in cadence
Squats x 35
Merkins x 25
2 Lap mosey
Dora – Sprint slab by amphitheater
50 Burpees
100 Merkins
150 Dutch Skaters
200 Delivery LBC’s (wide leg)
250 Raise the Roof
300 American Hammers
350 High Knees
30 Burpees
Plank to “can’t wait to be king”
10 Burpees
Intro
Warmup – 15 SSH, 10 Smurf Jacks, repeat; Willie Mays, Copperhead Squats x 20
Grateful Dead x 5 rotations
Index Card workout (index card with randomized order of 9 exercises given to each pair of pax.
Circle up for 6 minutes of Mary including flutter kicks, Weezy Jeffersons, LBCs, reverse crunches, Mountain Climbers, Hundreds
10 Prisoner Cell Merkin Burpees
Walk- On Waterfall to end
Circle of Trust, announcements, praises, prayer, lead on 3
Welcome to summertime in Alabama. 72 with 95% humidity. 23 PAX along with three FNGs put in work. We were privileged to have Namaste back with our group. The other big news is Wildfire and Blue Grass made sure the post workout was well hydrated as they hosted Coffeteria at the park. Nice cold refreshments ranging from bottled water to brewskies were consumed.
Warm Up
Mosey to Manhattan
Dawson Baptist Church (Back parking lot)
Mosey to Central Park
Circle up. Announcements. Name o Rama. Prayer. Lead on 3.
The tease of Nolan Richardson did not go unfulfilled. 30 PAX gathered at Homewood Central Park for The Vulcan AO at 5:30 to get better. What followed:
Warm-ups:
0.8 mile mozy with 2 stations of 10x burpees to Edgewood Elementary
Modified Nolan Richardson 40 minutes of hell:
0.8 mile mozy with 2 stations of 5x burpees back to Central Park
Captain Thor – 1:4 Ratio of Big Boy Situp to American Hammers – Completed 5:20
Ended to Bring Sally Up with Merkins