27 including VQ post for inside voices. After a small delay and a few coming in hot we start with the warmorama.
Ssh x 30 ic
Sun gods x 20 ic each
short mosey to the parking lot and contraction of the warmorama:
Hillbillies x 30 ic
Flock o seagulls x 30 ic
Merkin x 15 Ic
Nancy took the reins for The Thang and began with a mosey to the Matterhorn Wind Chimes. Pax circled up planked till the six arrived and Nancy called the following:
Imperial walkers x 25 IC
Windmills x 20 IC
Mountain climbers x 20 IC
Peter Parkers x 20 IC
Six Inch 10 Count
Mosey back to the big parking lot, where some traffic barrels and a cone #notCityproperty were set up in three stations in a large triangle of pain. Pax counted off in fours. Ones, twos and threes went to their respective stations. Fours started at station 3 and ran to station 1 to begin the rotation between the three stations. Each exercise was done until relief arrived in the form of a sweaty guy calling out your name.
Station One: Arms
Carolina Dry Docks
Station Two: Core
Low Slow Flutters
Station Three: Legs
It wouldn’t have felt like a Nancy workout without going breathless with a sprint relay. Pax stayed in their teams #sorta and enjoyed a nice, long sprint across the long end of the big lot. #TClaps to Beaver for going twice and almost #splashingmerlot.
Burpee oyo x 10
Low slow flutter x 30 ic
American hammer x 20 ic
Alphabet A-M together
Plank count around the circle
finish up alphabet N-Z together
plank count around the circle to fish Mary.
cot to follow with hospital name, f3 name, age, and sign.
Sorry for the delayed back blast and I am honored to have lead!
PAX: Refi, Boonesfarm,
Brown noser, Beaver, Long time, Donneian, Hoser, Ryan Lynch FNG Tesla, TPS, Phoenix,
Rachet, Gold Digger, Ugga, .Edu,
Mr. Miyagi, Lynda, Footloose, Tebow, Fannie, Gunny, Cummings, Prophet,
Hush puppy, Lightyear , Rooster,
QIC: 3 for 1, Nancy
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