Warmarama
SSH x20
In tempo squats x20
Arm circles
Side x10, reverse x10
Front x10, reverse x10,
Side x10, reverse x10
Willie Mays Hayes x10
Michael Phelps x10

The Thang

Mosey to Rock pile
Curls •7
7 low curls, 7 top half, 7 full curls
10 around the world left, 10 right
7 low curls, 7 top half, 7 full

Mosey over to grass across the street from AO
Start come, cone 2 about 10 yards away, come 3 about 20 yards away, cone 4 about 30 yards away
Bear crawl, crawl bear to 1st cone and back

Partner up for remaining grass work:
1 partner Bear crawl to cone 4 and mosey back while partner did American Hammers
1 partner Lunge walk to cone 4 while partner – Low Squat Hold
Wheel barrow to cone 3, switch & return to cone 1
broken wheel barrow to cone 3 m, switch and return. Repeat using other leg
Buddy Drag to cone 3, x2

Mary

10 Fox holes (2 WWII & 1 Merkin)
10 Flutter Kicks
10 Hello Dollies
10 Box Cutters
10 Heels to Heaven
Superman holds
In tempo Sea turtles
10 In Tempo Flutter Kicks
10 In Tempo Hello Dollies
20 SSH
15 In tempo squats

COT
Bull – tomorrow in Durham. Sign up and complete service waiver
Bedpan – reminder about Thanksgiving 5k fun run / fund raiser at his place, info posted on slack
Thoughts with Buffay as he travels 26.2 long miles in Washington DC this weekend
A discussion was had debating if sea turtles were super heroes….jury is still out