SSH x25
Imperial Walkers x20
Hill Billies x20
Sun Gods x10 – side, front, side
Slow Merkins, 5 count down, 5 count hold, 5 count up x5

Mosey to Field
Cones set up for a ladder, every 15 yards apart
Increased by 2 at every turning point
15-2, goal – 4, 30-6, goal – 8, 45-10, goal-12, 60-14, goal – 16, 75-18, goal – 20
Merkins, mode of travel is running, forward both directions
Bonnie Blair’s / step back lunges – mode of travel is running backwards both directions
Squats, mode of travel is running. Backwards down range, forward returning
No exercise, just movement – mode of travel is running. Forwards down, reverse back to goal

mosey back to AO

Mary
LBCs x25 (in cadence)
Flutter Kicks (IC) x15
Box Cutters (IC) x15

COT
Mebane F3 is starting up on Saturday @ a new AO
Quarterly Report @ Conjunction Junction on 1/7/23 @ 7
F250 Challenge
F360 Challenge
Global Post Challenge