Warmup

SSH x20, Good Morning x12, Imperial Walker x12, Mountain Climber x20, Millie Mays Hayes x12, Merkins x20 single count.

The Thang

Mosey to the Duke Stone Wall for: Step-ups x20, Box-jump squats x20.

Mosey to the Parking Deck for a Family Q:

1) M’s Suggestion: travel length of deck by partnered Leap Frog, sprint up ramp to level two, partnered Leap Frog back to the stairs and down to the ground level; second group in calls the exercise: plank hold.

2) 2.0’s Suggestion: travel length of deck by partnered “The Sylvia” (essentially a bunny hop, while hands do “the wheels on the bus go round and round” with a big stupid grin on your face), sprint up ramp to level three, partnered Sylvia back to the stairs (I noticed that some PAX modified the Sylvia by not including a big stupid grin) and down to the ground level; third group in calls the exercise: people’s chair.

3) 2.0’s Suggestion: travel length of deck by partnered Wheel-barrow (my boy, Marinus, loves him some wheel barrows), sprint up ramp to level four, partnered Wheel-barrow back to the stairs and down to the ground level; fourth group in calls the exercise: flutter kicks.

The Clock spared us of my other 2.0s suggestions…mosey back to the parking lot.

Mary

Carolina Dry-Dock x20 (Cadence count), Peter Parker x14, Superman 10-Count Ring of Fire with some scissor kicks thrown in there, Flutter-kick x40 (to Toolbox ripping ass).

COT

Prayers for Weenie Roast and us all (to be more emotionally availability to M); and for Justice (thanksgiving for a really good weekend with M and 2.0s in the midst of a challenging 1st trimester of pregnancy).