Sweet 16

7 PAX made it out to the Lion’s Den on this glorious day of our Lord October 16, 2014.  In honor of the sixteenth day of this month let’s do everything 16 times.

Warmup

SSH x 16  IC

IW x 16  IC

MC x 16  IC

Thang

Mosey to playground.

Swerkins x 16

Step ups x 16 each leg

Russian twists x 16

Partner up for Catch me if you can – 4 burpees until each partner has done 16 each

Flutters x 16 IC

Mosey to tennis courts.

Balls to the wall – hip touches x 16  IC

Hit the baseline – 16 fwd lunges and then 16 bwd lunges, run to other baseline and do shoulder taps x 16, repeat with Merkins x 16

Indian run to the Amphitheater, Coliseum, Big rock steps

Box Jump up – Dips x 16, come down and do low and slow squats x 16 – repeato

Mosey to pull up bars

Pull ups x 16, LBC’s until everyone is finished

Butterfly sit-ups x 16

Mosey to picnic tables to pay homage to the old Lion’s Den gathering spot

Dips x 16

Derkins x 16

Mosey back to parking lot, stop at bridge for incline derkins x 16

MOM

LBC’s x 16 IC

Rosalita x 16 IC

Flutters x 16 IC

Air humpers x 16

Freddie Mercury x 16

Plank it out with some help from 1040 to finish up

COT 

Pray for Wonder Cat’s friends’ daughter who is 2 weeks old who is working to overcome seizures and the effects of sleep apnea.  Bless all those with or about to have children.

It was a pleasure to lead you boys this morning for my VQ.  Sorry nothing too exciting happened like seeing a snake or someone taking a deuce in the woods.  Maybe next time.

Wingnut