Monday 61F beautiful Morning

Warm-O-Rama: SSH, High Knees, Butt Kickers, high knees with Arnold Palmer twist, CHS, Old guy windmill, Sun gods

Mosey Indian run style down to the guard rail: irkins, derkins and dips (rinse and repeat), bear crawl up hill and 10 more merkins

The thang:

3 stations with middle barrel to run around (yes it had a face painted on it with hair)

6 mins per station, 3 exercises per station, run around barrel rinse and repeat until time is up

Station #!: Squat jumps, burpees, side lunges

Station #2: hand release Merkins, LBCs, Side & front shoulder brick raises

Station #3: Shoulder tap merkins, Peter parkers, Carolina dry docks

Extra credit  Station #4 : completed as group, Chilcutt plank as pax ran around barrel, Tunnel of love as pax ran around barrel

Mary: Cindy Crawfords, Low slow Flutter, American Hammer

Announcements: Launch High Point new AO Saturday, Oct 1st @ 7am, Field of dreams, Simeon stadium

COT-BOM Dean took us out in great Viking style

Honor to Serve

Aye fletch

PAX: Fletch

QIC: 09/26/16