18 pax, including 2 for EC, showed up for another installment of Vortex. The challenge of an AO that is only a flat square of astro-turff can only be explained by the intensity delivered by pax each Tuesday. There’s some slots on the Q sheet- get you some! If you want some help Brushwood and I are at your service.

Warm up
Lap, fly’s, arm swings, Willy Mayes Hayes, Hill Billy’s, 10 – 8 count burpees, Howling monkeys- grab your ankles and don’t let go, 10 monkey humper ring of fire

The thang
4 corners – sprint to corner and exercise until the last pax calls 10th rep
1. deadman burpees
2. burpees 180s
3. Tuck jump burpees
4. 8 count burpees

Jacoob’s Ladder with merkins and squats; bear crawl and crawl bear mode of travel; scissor kick til all in

30 Hello Dolly ic

4 corners – exercise until the last pax calls 10th rep
1. Hammers
2. Plank jacks
3. WW2
4. LBC (more like 40 ic)

LEG BLITZ
10 ic squat jumps, 10 ic sumo squats, 10 ic lunges jumps, 10 ic season Single leg deadlifts

Mary
flutters, mountain climbers, ascending low plank hold[5, 10, 15, & 20 sec hold]

Moleskin

T-calps to Stevie Ray for posting on his 73rd bday-what an inspiration! Please pray or my friend Dan who’s getting treatment of PTSD, F3 Baxter who’s current deployed in Somalia, and all the other service men and women. Don’t forget Coco’s send off at He’s Not Here next Wednesday; pizza will be provided and Champ has more details. 3rd F bible study will kick off tomorrow 6:45 at Bruegger’s Bagels; Vespa has more details.