11/14/2024 - Blast Furnace - Substitute Q

Conditions: 30 degrees and clear

Warm Up:

1. Short Mosey
2. Goof Balls
3. Side Straddle Hops
4. Little Macks
5. Down Dog
6. Dial Up
7. 60 Second Elevator Merkin

The Thang:

1. 1/4 Mile Mosey stopping 4 times to perform upper body
   1. Burpees
   2. Merkins in cadence
   3. Carolina Dry Docks in cadence
   4. Dive Bomber Merkins
2. Back to Stage for Abs
   1. Flutter kick
   2. Box Cutter
   3. Flutter kick
   4. Hello Dolly
3. 1/4 Mile Mosey stopping 5 times to perform lower body
   1. Copper Head squats in cadence
   2. Lunge Walk
   3. Copper head squat in cadence
   4. Side lunge
   5. Monkey Humper
4. Back to Stage for Abs
   1. LBCs
   2. Heal Taps
   3. Protractor
5. Circle up around statue
   1. Ring of Fire
      1. All PAX perform should taps while each member of PAX does a single Merkin all the way around the circle for 2 rounds
      2. All PAX holds squat position while each member of PAX does a single squat jump all the around circle for 4 rounds
6. 1/4 Mosey around “The Park of Reeves Park” (how the Q described the park during disclaimer)

Welcome Merlin!  Son to Aikman, brother of Frontrunner.

COT:

Prayers for family dealing with health issues, prayers for all marriages as we all know marriage can be tough.