Warm-Up

• Imperial Walkers
• Mountain Climbers
• Slow Merkins
• Stretches
• Burpees

Main Event

Elevenses.  Using the retaining wall, perform Elevenses with Dips & Derkins.  10 Derkins, then 1 Dip.  Then 9 Derkins, and 2 Dips.  Then 8 & 3, and so on and so forth down to 1 Derkin and 10 Dips.  Combined count always equals eleventeen.

Animal Movement with Block Merkins.  Three cinder blocks arranged along a parking lot line.  Starting about nine or ten parking spaces away, perform animal movement to blocks.  One merkin with a hand on the block; switch hands and perform another.  Sideways animal movement to next block and repeat.  After completing merkins on last block, movement back to start line.  Iterations of various movements below.

• Bear Crawl to blocks; Plank Walk between blocks; Crawl Bear back to start
• Crab Walk to blocks; Fiddler Crab between blocks; Walk Crab back to start
• Gator Crawl to blocks; Low Plank Walk between blocks; Crawl Gator(?) back to start
• Sprint to blocks; Plank Walk between blocks; Bernie back to start

Some Wacky Burpee Pyramid Thingamajig

Move to parking lot.  On one side of the lot, perform one burpee (to include incorporated full range of motion merkin).  Sprint to opposite side of parking lot.  Perform two burpees, but with each one including two merkins.  Sprint back to start point.  Perform three burpees, but with each including three merkins.  Continue the pyramid up to five burpees (with five merkins in each burpee).

Peoples Chair Recovery at 20-count per man.  The men threw in some additional fun such as air presses and shoulder taps.

Back to the parking lot to descend the pyramid.  Start with four burpees, each with four merkins.  Run to opposite side of lot and do three burpees with three merkins each.  So on and so forth down to one.

BTTW Recovery at 20-count per man.

Mary:

• Flutterkicks
• LBCs
• Hello Dolly
• Hammers
• Freddie Mercury (Big Kat)
• Plank Hold, with increasing Low Planks (SD&R)
• WWI (Varsity)

Announcements:

• Rambler is hosting a Ruck PT session for HVRC tomorrow at Hooker Fields.  Time is 0500 – 0615ish.
• Q Sheet has some gaps.  Please sign up.  This is a GREAT AO!

COT/BOM:  Be cognizant of and embrace the joy that surrounds you.  It’s been years since I’ve been Rashkis.  I used to bring my son to its playground when he was around two years old.  Being here today brought back some great memories of those times.  Today’s visit also reminded me of the pure joy my son and I each experienced during our playground trips.  Much thanks to the men for the opportunity to lead today and for their support.

Moleskin

Gator crawling (not to mention ‘crawl gatoring’) is much easier said than done, and particularly to do so in any sort of graceful manner.  May have to sign up for some lessons from Bright Idea.