COP: 20 SSH, 20 IW, 10WM, 20LSS
Mosey to Chambwood and Belvedere. 20X Mountain Climbers
Mosey to Ashland and Kensington. 20X Partner Durkins
Mosey to Randall and Fulton: 20X Plank Jacks
Mosey to Landis and Hamorton 20 Hand-slap Merkins
Alternate Bear Crawl / Crab walk from Landis to Nandina
Grab a rock: Curls for the Girls 10X in cadence, Overhead Press 16X in cadence, Skull Crushers 12X in cadence.
Lunge walk from Nandina to Landis with Burpee at every tree.
LBC (50X) while wait for the 6
Mosey back to Randall and Kenwood: Partner Leg Throws
Mosey back to Kenwood and Kensington: Something?
Mosey back to Kenwood and Midwood: Freddie Mercury
Mosey back to COT; Missing D’ leads Mary while wait for the 6.
Welcome FNG Keith “Primanti” and FNG Chad “Dirt Devil”
Freeloader: sign-up to Q work-out or lead part of one
Missing D’: 2 Miler: Extra Credit every Saturday; 6:30 a.m.
Pipeline: Lunge Walk a Mile in Another Man’s Boots. Sat Sept. 9th. https://www.eventbrite.com/e/lunge-a-mile-in-another-mans-boots-tickets-36296871921
Freeloader: FIA (Females in Action) Bootcamp at 8:15 in Midwood Park.
Tips with the take-out
Great to see Slaughter, who really appreciated the Bear Crawls / Crab Walks
Kudos to Freeloader for hanging with Pax with bum knee
Great to have War Baby Friendly Fire (6 years old), pushing the pace on Bear Crawls
Villa discovers new muscles each time he posts; nice job F3 Midwood; that’s how it should be
Kudos to Bluejay for headlocking two FNGs
Welcome to the ‘hood Primanti!