10 showed out for a cool but humid workout at The Jag.

Warm Up
Jump Squats x10
Plank 20 sec
Jump Squats x10
Mtn. Climbers x10 IC
Jump Squats x10
Plank Jacks x10 IC
Jump Squats x10
Ski Abs x10 IC
Jump Squats x10
Plank Position, roll basketball from PAX to PAX doing 1 handed merkins before rolling it to the next PAX

Thang
Goose Gaggle
1 PAX puts the Bulgarian Bag on their shoulders, Man does 14 lunge walks in any direction, the rest of the pax loosely follow the man doing duck walk. Drop bag, do 10 merkins, switch PAX, repeat until all PAX have gone.

Bear Crawl – Ball Pass Along
Line up across the parking lot close together. starting on 1 end, pax bear crawls together, rolling a 20lb medicine ball to the man beside him. Travel together rolling the ball down the line to end of parking lot.
Crawl Bear – Ball Pass Along
Same thing as above but with crawl bear

Lunge Walk Ball Pass Along
same as above but with lunge walk
Backwards Lunge Walk Ball Pass along-
Same thing but with Backwards Lunge

Bucket-o-Balls
YHC has a bucket of tennis balls with Exercises and reps written on them. Pax make large circle around the bucket, plank ring-o-fire style. 1 PAX bear Crawl to bucket pick a ball, crawl bear back and PAX does the exercise. Repeat all the way around the circle.

Ascending Traveling Burpees
PAX do traveling burpees, with ascending jump counts across parking lot. Bear Crawl back

Medicine Ball
PAX plank or LSH, 1 PAX do ball slams catching it off the bounce. PAX must catch the ball off the bounce 5 times to pass the ball to the next man.

plank around the medicine ball, 1 PAX bear crawl to the ball,2 1 handed merkins on each side of the ball, crawl bear back. Repeat till all pax have gone.

Done.

Announcements
Upcoming Spartan race, contact Fieri for details on an F3 group.

BOM
Be excellent to each other! SYITG, Aye!

MOLESKIN
– There were many skeptics when YHC told the PAX that they could catch the ball off the ‘bounce’. Little did they know that Green Acres was the one who taught me that trick and I was skeptical of him as well.
– During the explanation of Bucket-o-Balls, YHC pulls out a Burpees x20 ball as an example to show the PAX. DB refuses to believe that the Burpees x20 ball exists, but it does my friend and one day you might meet it.
– Somehow Brotox asks Griswold if his mom ties his shoes, to tired to remeber how that convo got started.
– Asweome to see Boucher and Quicken in our neck of the woods!