11 PAX for a Saturday morning at Fury.  A co-Q was set to be delivered by UJ and Alpo and admittedly they didn’t coordinate in advance too much.  That said, i think it delivered.  We went mobile and everything was bodyweight so no excuses.

Warm-up  #1 (Alpo)

(Got some chuckles from this bc Fury doesnt typically have warmups, at least not in the traditional sense, but I needed time to get the music going so Alpo led the group)

SSH x 25? IC

(Garvo takes over)

Mosey to dog Park Gazebo

Warm-up  #2

21-15-9

21 Picnic table box jumps (to the seats)

21 Dips

21 Calf Raises

15 Picnic table box jumps (to the seats)

15 Dips

15 Calf Raises

9 Picnic table box jumps (to the seats)

9 Dips

9 Calf Raises

50 Flutter Kicks (right leg only)

10 Burpees OYO

Mosey to Stop sign at Laurel Rd

50 Air Squats

50 Merkins

50 LBCs

10 Burpees OYO

Mosey to Dentist Office

50 Jungle Boi Squats

50 Merkins

50 Big Boi Sit ups

10 Burpees OYO

Mosey to CPW Plant

30 Bonnie Blairs

30 Merkins

30 Flutters

10 Burpees OYO

Music changes to Motley Crue and Alpo takes over the Q

Mosey to bottom of Junior

(In pairs or teams of three assigned by Alpo)

Team mosey using back pedal to top of Junior.

15 Merkins at top

Mosey to bottom

50 Leg Raises

Rinse and repeat (merkins descend by 5 reps, leg rasies decend by 10 reps per round)

Mosey to Murderer’s Row

Partner/Teammate 1 holds plank, partner 2 runs to next lightpole, completes 10 bonnie blairs.  P2 then planks while P1 runs past P2 to next Lightpole.  Continue this pattern until the end of Murderer’s Row.

Indian Run to top of Fury Rd.  Last 40-50 yards, sprint to Flag.

COT/BOM

• Good crowd this morning with 11 PAX in attendance.  Let’s keep that upward trend going.
• Tootsie Roll back performing admirably with injury.
• Motely Crue seemed to energize the PAX, especially Round up.