T-claps to Yurt for switching schedules and allowing me to celebrate 51 years of mediocrity, poor decisions and bad timing (one day late of course). The Eagle was my first post and it holds a special place in my heart so I was especially grateful to lead this group one day post BD.

The weather was amazing – 27 degrees, cold and clear. And with that, we headed right into SSH hop along with the customary welcome, F3 disclaimer and a brief description of the days goal…..which was to keep moving (!), using power moves with a swift transition to the next move of the set, using the same muscle plain, with a full motion (but avoiding going to failure) – and hoping to hit both the upper and lower body.

The rest of the Warm Up:
IW
Mountain climbers
WMH
Chinook
Seal Clap
Quick count off.
If we were going to nail both upper and lower body targets – and to keep moving – we had to move from place to place with INTENTION – no time to Mosey – so off we went to the basketball court.

ME
Explosive Jump Squat (Power move) 6-10 reps at Q’s discretion on the Up
Full Air Squat – 15 – 22 IC at Q’s discretion
3 sets – brief rest between sets with the usual mumble chatter

Tuck Jump (Power Move) 5-10 OYO
Peoples Chair – 30-45 seconds at Q’s discretion
3 sets Comrade

Again – moving with intention, we were off to the front to complete the lower body and hit the upper body.

Lower body continued
Jump Lunges (PM) 10-15 total reps IC
Step Ups – total 20 IC
3 sets

Transition to upper body

Plyometric Merkins 6-8 reps
Merkins 10 reps
3 sets

Plank Jacks 10 IC
Dips 20 on the “down”
3 sets

With time getting close – I made the choice to pivot and incorporate 2 more full body exercises to tie it all together
Burpees – 5×2 OYO
8 Count Body Builders x10 IC

…and with that we moved to the front for Mary and a cool down.

Mary:
VUPs
LBCs
Flutter Kicks

Cool down
Downward Dog
Reverse Downward Dog
Hip stretches

COT:
Prayers went out to Pass/Fail – Cosmos’ brosephus in Colorado who is attending his first year of lawyering, and to Crash Cart who’s daughter Keyleigh (sp??) is currently hospitalized, with a reminder about the Food Wagon sign up.

Aye!