Knope dealt a serious beatdown at Kenan Monday. I’ve become listen to my body and remember thinking that I should take a rest day Tuesday. Wouldn’t you know I had a Q Tuesday…. and Wednesday. No rest for the weary.

Warmarama

Michael Phelps, Hillbilly, SSH, PortaPotty Chinooks, mosey’d to CHHS

Main Event

10 Inchworm Merkins, Bear Craw to the  end of parking lot. First in start LBCs with a twist until last in took over for 10 IC.

Lunge Walk to the median, high knees to the end. First in start LBCs with a twist until last in took over for 10 IC.

10 traveling Burpees, Crab Walk to the end. First in start LBCs with a twist until last in took over for 10 IC.

Aiken Legs over at the wall.

• 10 box jumps
• 10 alternating step ups
• 10 split squats each leg
• 10 bench squats

Finished wall work with dips. Between variations, we held pike.

• 10 IT down
• 10 IT up

Aiken Legs again.

• 10 box jumps
• 10 alternating step ups
• 10 split squats each leg
• 10 bench squats

Dips again

• 10 IC
• 10 slow count

Mosey’d back to the start.

Mary

Fluttters, Box citters, Bird Dog, Downward Dog, Cobra, various stretches.