5 men braved the cold on this morning to better themselves. The usual disclaimer and off we go.
A short mosey to the first COP:
SSH x 20 IC
Imperial Walkers x 20 IC
Low Slow Squats x 20 IC
Windmills x 10 IC
Arm Circles IC, 10 Forward, 10 Backward
Route 66 down Roosevelt Mall, stopping at each park bench.
Start with 5 dips, increase 1 dip per bench, ending at 16.
Mosey to the Baby Foundry. 5 stations for 5 men. 2 rounds.
1. 10 burpees has the count
2. Pull-ups
3. Body rows
4. Hanging knee ups
5. WWII sit ups
Next we Indian Run to the fountain in front of NOMA.
Box jumps x 10
Incline Merkins x 10
Box jumps x 10
Dips x 10
Run down Esplanade and back
Left leg step ups x 10
Decline Merkins x 10
Right leg step ups x 10
Dips x 10
Indian run back to Roosevelt Mall for some Mary:
LBC’s x 20 IC
Flutter kicks x 20 IC
Hello Dolly x 20 IC
American Hammer x 20 IC
Then we mosey back to the flag, stopping at each light post for 5 squats.
Back at the flag, count off, name-o-rama, announcements, intentions, and a prayer.
Thank you for letting me lead!
Walleye
