House of Rocks

Warm-O-Rama:

SSH 15. Imperial Walker 15. LS Squat 15

Curb-to-curb:  Butt Kickers. High Knees. Karaoke (L+R)

Mosey around

The Thang:

The House:

(At 4 corners of DHS parking lot plus pagoda.   4+ loops)

• 5 pull ups at pagoda
• 10 Merkins
• 20 LBCs
• 30 squats
• 40 arm circles (20×20)

Mosey

Pit of Balance Misery

(pick a friendly rock for some 3 count balance exercises IC; each cycle rotate one friend to left)

• 16 presses (8 right leg, 8 flapjack )
  • Crab the length of front walk and return to pit.
• 16 curls (8 on right leg, 8 flapjack)
  • Inch worm the length of front walk and return to pit.
• 16 bench press with alternating leg raises on 3 count.
• 16 step ups (8 start on right leg, 8 flapjack)

Mosey to Picnic park for 15x3count dips

Mosey back to starting flag.

COT:

Announcements:  run tomorrow at 6a from Mellow.

COT: Novocain prayed for peace and strength in our families, community and capital and that we as F3 set a good example.

Naked-Man Moleskin:

Yet another no-Q resulting in ad-hoc Q.  Young and old mumbled about how good the new signup system is working compared to the old “genius.” Not.