We warmed up to the sound of a large, noisy, vehicular sweeper in the parking deck. We did four exercises then moved up a level and outside. At that point, we were joined by Evil Scout and an FNG visiting with Evil Scout on the way from Baltimore to Charleston.
Two more sets of warm up exercises, then to the bottom of the outside stairs for the last set of warmup exercises.
Next, 5 Mike Tysons, climb the stairs, 5 Burpees, return and repeat 5 times.
Next, People’s Chair air press, BTTW hip slaps, 15 Donkey Kix OYO, People’s Chair Muhammad Ali, BTTW Australian Mountain Climbers, 15 Donkey Kix OYO, People’s Chair Milkers, BTTW toe taps, 15 Donkey Kix OYO.
Next, rails for countdown from 10 Outboards, 10 Derkins, 9 Outboards, 9 Derkins, etc.
Next, back to the level where we started. Run to a corner and at corner, we did an exercise called and led by one of the pax until we had 2 minutes left.
Finished up with Grapevine stretch and 1 minute of 6-inch leg lift.
Announcements:
Boneyard: Thursdays at 5:30 AM. Evil Scout is the Site Q. at Eastway Middle School (near Eastway and Central). Just starting up.
Blood Drive: April 29, Thursday at Noble’s Smokehouse on Freedom Dr.
Raid with the takeout. Listen to sound of your heart, and be grateful for your health. In turn, be someone who “listens” to the “sounds” of those around you, and be grateful for the opportunity and ability to help.