It was a beautiful morning, with amazing temperatures!

WarmUp

Morrocan Night Clubs
Squats
Inflatable tube mans
Merkins

THE THANG 

Mosey down hill

Bear Crawl Up hill
Squats 10
Reverse down
Squats 10

10 Merkins

Cliffhangers up(Long lunges)
Single leg squats 10
Cliffhangers down
Single leg squats 10

Cliffhangers Up hill
Sumo squats 10
Cliffhangers down
Sumo Squats 10

Mosey over to track
2 laps
Jog straightaways
Sprint turns

Jog half the track

Meet at 50 yard line

Alternating Bear Crawls and Drop lunges every 10 yards.
Alternate 10 Merkins or 10 Squats at each switch

Sprint full field

Alternating Reverse Bear Crawls and Drop lunges every 10 yards.
Alternate 10 Merkins or 10 Single leg squats at each switch

At 50 Yard line Karaoke to end switch have way through

Mosey back over to the track

Sprint longs
Jog Turns
2 laps

Indian Run front to back one loop around track

Mosey back to COT
Cliffhangers back up hill

COT/Prayers/Closing
Talked about importance of getting into the word even if starting at 5 minutes a day.

I had us perform Stretches while we closed out and spoke our announcements and Prayer request.

Praying for flood victims
Family and other unspoken request

Thanks for having me out Ringo!!

Riddler Out!!