[last_call] Leg Therapy

AO: last_call
Q: C3P0
PAX: Punxsy, Posse, Rooster
FNGs: None
COUNT: 4
Disccs given and we’re off,.. to get Rooster who was mislead on where to park the first time he came (kind of like how I called LBCs and started doing Freddy Mercury, so he followed my lead and is more confused about our exicon), now we’re off.

Mosey to back corner of Publix lot and warm up with 20x SSH, IW, merkin, MC, Peter parker & LSS. Back to plank and some runner’s stretch and a little downward dog, hold at bottom of deep squat (or middle of the burpee) and throw in 5 burpees

Mosey to bottom of the steep hill, and hold some knees way over toes lunges to loosen up the joints some more each leg.

Partner up, 4 rounds of P1 runs backwards to top of the hill, P2 stays at bottom doing squats (round 1 & 2) and something else rounds (3 & 4), the backward mosey decreased a little each round too.

Mosey back up hill together backwards one more time. Plank at top, side plank L & R, 20x Merkins and a little more down/up dog and we’re off.

Mosey to corner area with benches and planters. P1 does lateral bear crawl across planters (I’d make sense if you could see it) while P2 does dips. Repeat for 2nd round, but P2 does step ups.

Mosey to my car, grab 20LB slamball which we use for Indian Run. Pass the ball to guy behind you and last man takes ball to front.

Back at COT we have 4 minutes of Mary, which was sort of a blur but I know it was IC 20x doing LBCs (or Freddy M), MCs, Flutter, Parker Peter, Freddy M

ANNOUNCEMENTS
see _events for details but coming soon:
3/2 Rooster in Rock Hill, ask around to team up for a fun event
3/8-10 4x4x48
3/8 Blood Drive for Area51
3/9 5k Run For Courage (lead by Madison’s 2.0 from SOB)
4/20 WTF