Crabs on the Court

Beautiful morning for a workout… a small Pax of 4 woke this morning to complete the challenge.  A quick warm up included:

25 SSH IC

25 Imperial Walkers IC

15 Squats IC

15 Merkins IC (slow)

Slow mosey to Parkers, along the way alternating (block by block) Tennessee High Steppers and Butt Kickers.

25 Seal Jacks IC

15 Squats IC

Hamstring Stretches

10 Windmills IC

10 Mountain Climbers IC

25 Little Baby Arm Circles Forward IC

25 Little Baby Arm Circles Backwards IC

25 Moroccan Night Club IC

Quick Arm Stretch

Slow mosey to the tennis courts at Mallory Park, first side shuffle (left) then side shuffle (right) then backwards run.

On the tennis courts suicide style.  Bear crawl down, lung back, Bear crawl down, lung back, bear crawl down, lung back then finish with 20 LBC OYO.  Next crab walk down, Long jump burpee back, crab walk down, long jump burpee back, crab walk down, long jump burpee back, then finish with 20 American Hammers OYO.

20 Flutter Kicks IC

20 Dying Cockroaches IC

20 Rosalitas IC

5 Rosalita WIP IC

Mosey back to the flag, some SSH’s when waiting on the traffic light, then faster and faster until we made it back to the flag.

Quick Plank Cooldown – High plank to low plank, back to high plank then low, back to high then right hand up in the air, then switch left hand up in the air, then high plank, back to low and recover.

COT

Thoughts for family coming back to town

Crazy mountain bach party

 

 

 

 

 

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