It was a cool 80 degrees when yours truly strode into the AO. The poor unsuspecting Pax arrived in good spirits. The Q gave the classic F3 introduction and put the B.O.G. to work.
HUG THYSELF TWIST
MONSTER LEG CIRCLES
STANDING ROLL OUT (touch your toes and rag doll yourself back to an upright standing position)
STATION #1: (X20) BURPEES à Bear Crawl (Mod = Lunge Walk) à
STATION #2: LUCKY 10s (Ranger/Diamond/Staggered/ Spiderman/Triceps Press-Scorpion) à Duck Walk to Broad Jump (Mods = Rev. Lunge Walk/ Walking Lt. Dan)
STATION #3: (X20) INCHWORM-SPIDERMAN à Gorilla Walk *Switch half way (Mod = Karaoke distance twice)
STATION #4: (X20) STAR JUMPS à SIDEWAYS HIGH KNEES. *Face opposite side ½ way
Jack Hammer (American Hammer/Merkin ascending ladder, x5 each, x10 each…x20 each)
That Merkin & Raise the Roof thingn (x1 Merkin/x4 Air Press… x4/x16 Air Press and back down the ladder)
No announcements. Apollo recorded the COT. At least 12 Pax present. All got better. YHC prayed for the Pax to end the experience.