Busto di Glutei

BB

11 PAX brought their workout clothes to work (or hurried home to change) and met YHC on the Ambassador Loop for a "sans-winkie" Q. Let's do this.

The Warmup

- Pledge of Allegiance at the Shovel Flag
- Jog around the parking lot, painting the lines along the way, circle up for warm up
- Happy Jacks; Cotton Pickers, Crabjacks; Wide-Grip SLOW Merkins; Imperial Walkers; Wolverines (of course)
- Run to the deck, grab a pain stick

The Thang

- Lunge walk + curls for gurls to up the first ramp; 20 LBC's
- Side lunge + pain stick on your shoulders up the second ramp; 20 Dying Cockroaches
- Backward lunge + hold your stick up the third ramp; 20 Low Slow Flutters
- Sprint with your stick up the fourth ramp + Sprint with your stick up the fifth ramp; 20 Freddie Merks
- AYG with your stick; down the stairs; return the stick to the pile
- Run to the flag, circle up for Mary

Mary

- Bay City Scissors; Sweat Angels; Boat/Canoe (for Crimson)

Stretch

- Folded Arm Hang; move to the right and left
- Pigeon stretch L/R
- Achilles Stretch L/R
- Sumo Squat Stretch; slow roll up

COT