WARMUP:
Side Shuffle Hop (18 IC), Willie Mays Hayes (10 tempo), Imperial Walker (10 IC), Hillbilly (10 IC), Michael Phelps (10 IC), Squat (10 tempo).
THE THANG:
Mosey to the far out back old tennis courts. The moonlight provided enough light on a clear gloomy morning to traverse this area repeatedly.
First, the set up:
5 burpees, broad jump 3 courts, 5 burpees, mosey back to start.
10 shoulder taps (1=both shoulders), bear crawl 3 courts, 10 plank jacks (cadence), mosey back, 10 merkins.
10 squats, lunge walk 3 courts, 10 jump squats, mosey back, 10 pop squats.

Stage set with a semi-deconstruction of what was to come.
*Traveling Burpee/Broad Jump Burpee for 3 courts, mosey back.
*Welsh Dragon – Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each.
The plan was to do a leg version of the welsh dragon, which YHC is calling the lunge dragon (leg dragon is a little…suggestive), which would have consisted of lunge walking 4 steps, then squat, jump squat, pop squat x1 each, adding 1 rep for every 4 lunge steps until reaching 10. Alas, we ran out of time and mosey back to start for mary.
MARY:
Captain Thor – An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 single count American Hammers, continuing 10 rounds finishing with 10 BBSU and 40 American Hammers.
ANNOUNCEMENTS / COT:
Run for Malawi this Saturday.
YHC took us out with a saying he read recently that "everything is a win when your goal is experience."