Standard pumpkin warm up with the usual twist at the end. A 14 count breakdance burpee.

Then we moseyed to the bottom of Whitford. Heading up to the track we did the Welsh Dragon (in bear crawl position, take 4 steps, stop and do one merkin, one plank jack and one set of shoulders taps. Take 4 more bear crawl steps and do 2 reps of each exercise. Continuing adding one rep until you get to 10 reps of each). Once all pax completed, we El Capitan’d (extended lunge where the back leg is straight and the front is 90* or less) up the rest of the hill. At the top we Bernie sanders to the far entrance of the track, and then moseyed to the walls between the stadium and the track. Here we did a jackass burpee Webb (1 burpee, 2 donkey kicks, 2 burpees, 4 donkey kicks…) until we got to 5 rounds. Then, in honor of our Nantan emeritus, we did some a 10 second balls to the wall paired with 10 Australia mountain climbers (mountain climbers from the inverted BTTW position). Our final wall exercise was a people’s chair wall of fire, with each pax taking a turn doing 10 squats.

We then moseyed back around to the blocks for a quick block circuit.

Colt 45 and Bolt 45 (colt – bicep curls, bolt – squarts. For each exercise you do 15 reps of the top half of the range of motion, 15 of the bottom half of the range of motion, and 15 full range of motion).

Then we had a little when Mary met Cindy, using the blocks for some core work. On our 6, holding the blocks straight up over our chests, 10 reps of:
Homer to Marge, frozen heavy Freddie’s, single leg home to Marge, flutters (IC), other single leg homer to marge, U boat (4 count with legs out straight, lift up so they are 90* and parallel to our arms. Crunch up to push the block towards our feet. Lower chest/back back to ground. Lower feet. X10. Finally 10 single count crunches.

With a little extra time, we did 10 reps of Dr W (8 count ab workout. Start in hello dolly, spread legs (1), close legs (2), raise legs to 45*/rosalita position (3), open legs (4), with hands together and arms stretched out, crunch up to push hands between legs (5), and back down (6), feet together (7), and feet back to start (8).

Then we did 10 reps of crunchy homer. A 4 count exercise combining a crunch with homer to Marge. In standard crunch position, raise hips (1), Lower hips (2), crunch up (3), return to ground (4).

COT:
Announcement about the morning wood challenge March 7 (see link in channel).
Message from YHC – this group is a great motivator to keep coming out. To keep leading. To keep pushing ourselves. Take that motivation and be our best in every aspect of our lives (home, work, family, community).