Abs and Wheels

It was a Small Crowd at Old School on this day in history. Ball Joint showed for a few minutes before running off after the warmup. We did have a Cotter show up welcome back Super Dave.
We hit a quick warmup before moseying off to the playground behind Carr Elementary School. We stopped at each intersection along the way for a little leg and core work that consisted of 10 low slow squats, 20 LBCs, and 30 Flutters. Once at the parking lot near the playground we headed up Route 66 with walking lunges between each parking spot and an ascending ladder Jungle Boy Squats at each line. Next we ran through a quick Triple Nickel that consisted of the Big Boys and Freddie Mercury’s  with a quick sprint across the parking lot in between. While here we went ahead and utilized the playground for a total body circuit that was 5 rounds of 5 Burpee Pull-Ups, 10 HR Merkins, and 20 total (10ea. leg) Bonnie Blair’s. It was really close to time at this point so we moseyed on back to the Flag stopping at each intersection along the way back repeating the same exercises that we did on our way here. Upon arrival at the Flag we had just enough time to get the pledge and call it quits for this one. Those legs gonna feel that one tomorrow.

Announcements/Praise/Prayers /COT

Thanks for the hard work men.